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Carrot-Tofu Quiche















Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber


4 cups carrots
2 cups tofu
¼ cup water
from the carrots
1 teaspoon sea salt
1 small onions
½ teaspoon dill seed
2 tablespoons parsley leaves
1 each pie shell (9 inch)
whole wheat
2 tablespoons sesame seeds


Steam the carrots until tender.

Blend together the tofu, water, and salt.

Use enough water to obatain a thick, creamy consistency like that of mayonnaise or pudding.

(The amount of water you use will depend on the moisture content of the tofu.)

Add the onion, dill, and parsley to the tofu cream.

Mix well.

Spread the tofu-carrot mixture over the crust in a 7- x 11-inch baking dish.

Sprinkle with sesame seeds and bake at 350℉ (180℃) for 35 to 45 minutes, or until set.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 257g (9.1 oz)
Amount per Serving
Calories 33749% of calories from fat
 % Daily Value *
Total Fat 18g 28%
Saturated Fat 5g 23%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 889mg 37%
Total Carbohydrate 11g 11%
Dietary Fiber 6g 24%
Sugars g
Protein 27g
Vitamin A 415% Vitamin C 18%
Calcium 53% Iron 20%
* based on a 2,000 calorie diet How is this calculated?


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