Mushroom and Leek Quiche (Vegan)

This Mushroom and Leek Quiche is such a cozy and satisfying meal that works for any time of day. It’s made with simple ingredients, and the egg and dairy-free filling has the most amazing texture from the chickpea flour and silken tofu combo. We’ve packed it with nourishing vegetables like leeks, mushrooms, peas, and spinach, and seasoned it with mustard, thyme, and nutritional yeast for a savory, cheesy flavor. You can make it with our 5-minute olive oil crust, or use a store-bought crust. The leftovers hold very well, and it’s a perfect option for meal prep, picnics, or brunch with friends. One slice has 23 g of protein and 11 g of fiber, making it a really filling and nutritious lunch option, I especially love it with a little green salad on the side.

Quiche is such a staple in France. You can buy a slice at the boulangerie for a quick lunch, and if you’re lucky, your mum used to make it at home. Looking back, I think this was actually my mum’s version of meal prepping. She used to make a few different quiches with whatever vegetables and bits of meat were in the fridge, bake them, and leave them sliced in the fridge so my sisters and I could just grab a slice and reheat it in our toaster oven whenever we wanted something to eat. It’s such a special memory and feels like the essence of a French lunch to me, especially when served with a little green salad.

Why I love this recipe (as a nutritionist)

• High in plant protein: Each slice has 23 g of protein thanks to tofu and chickpea flour
• Good source of iron: With 7 mg per slice, to support energy levels
• Great for digestion: With 11 g of fiber, it helps support a healthy gut
• Allergen friendly: egg-free, dairy-free, nut-free, and vegan, perfect to bring to potlucks or picnics, and suitable to add to your little ones’ lunch boxes
• Perfect for batch cooking: Keeps well and is easy to slice and store
• Balanced and satisfying: Combines fiber, protein, and fats to keep you full longer

Ingredient notes

• Leek: Adds a subtle sweetness and depth of flavor. You can sub with onion or shallots if needed
• Button mushrooms: Mild and meaty texture, perfect in quiches. Any mushrooms will work here
• Chickpea flour: A key ingredient in vegan quiche for its texture, it brings fiber, and protein
• Silken tofu: Helps make the filling creamy and higher in protein, with a neutral flavor

How to make this recipe (summary)

Start by sautéing your vegetables. Cook the leek, mushrooms, thyme, and seasonings for about 10 minutes, then stir in the peas and spinach just until wilted.

Mix your filling by mashing silken tofu with chickpea flour, mustard, garlic powder, turmeric, nutritional yeast, and water. Season to taste and stir until smooth.

Assemble your quiche by layering the cooked veggies into a prepared tart shell and pouring over the chickpea mixture.

Top with cherry tomato halves and leek rings for a pretty finish.

Bake at 350°F (180°C) fan-forced for 35 minutes, then let cool slightly before slicing. View recipe card below for detailed instructions.

Variations and tips

• Make it gluten-free: Just use a gluten-free shortcrust pastry or crust alternative
• Use seasonal vegetables: Zucchini, broccoli, or asparagus also work great here
• Add fresh herbs: Basil or parsley add brightness and extra micronutrients
• Batch prep: Bake two at once and freeze slices for later (thaw, then reheat in the oven)
• Mini version: Use muffin tins to create portable, individual quiches
• If you like this recipe, you’ll also love our Olive Oil Shortcrust Pastry, and Mediterranean Vegan Quiche.

Why you’ll love this mushroom and leek quiche TLDR

• Protein-packed
• Freezer-friendly
• Simple prep
• Gluten-free option
• High-fiber

Mushroom and Leek Quiche (Vegan)

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A protein-rich vegan quiche made with tofu, chickpea flour, and seasonal veggies, perfect for any meal or snack.

Prep 15 minutes mins

Cook 35 minutes mins

Total 50 minutes mins

Servings 4

Ingredients

Filling

• ▢ 1 tsp (5 ml) olive oil
• ▢ 1 leek - finely chopped
• ▢ 2 tsp (1 g) fresh thyme
• ▢ 8.8 oz (250 g) button mushrooms - sliced
• ▢ ½ cup (80 g) frozen peas - thawed
• ▢ 1½ cups (45 g) baby spinach - chopped

Egg-free filling

• ▢ 7.5 oz (215 g) silken tofu
• ▢ 1 cup (90 g) chickpea flour
• ▢ 1 tsp (3 g) garlic powder
• ▢ ¼ tsp (1 g) ground turmeric
• ▢ ⅓ cup (40 g) nutritional yeast
• ▢ 1 tbsp (10 g) whole-grain mustard
• ▢ ¾ cup (175 ml) water
• ▢ sea salt flakes - to taste
• ▢ freshly ground black pepper - to taste

Base

• ▢ 1 shortcrust pastry

Toppings (optional)

• ▢ 4 leek rings
• ▢ 3 cherry tomatoes - cut in half

Instructions

• Preheat the oven to 350°F (180°C) fan on.
• Prepare the vegetables: In a pan over medium heat, add the olive oil, leek, mushrooms, thyme and a pinch of salt and pepper. Cook for 10 minutes, stirring occasionally, until the mushrooms have released all their juices.

  Add the peas and stir in the spinach and cook for 1 to 2 minutes, just until wilted.
• Prepare the egg-free filling: Meanwhile, in a large mixing bowl, add the silken tofu and mash it with a fork.

  Add the chickpea flour, garlic powder, turmeric, nutritional yeast, mustard, and a pinch of salt and pepper. Mix well to combine.

  Pour in ¾ cup of water and stir until smooth.
• Prepare the crust: Lightly spray or brush a tart dish with olive oil. Carefully transfer your dough to the tart dish (I used a 9.5-inch / 24 cm dish) and gently press it into the base and sides.

  If your dish has sharp edges, flatten the overhanging dough with your fingers to remove the excess, or trim it with a knife. Gently prick the base of the dough with a fork about 8 times.
• Assemble: Transfer the cooked vegetables and chickpea mixture onto the prepared dough. Gently stir to combine, making sure the mixture evenly coats all the vegetables.

  If using, add the leek slices and tomato toppings by gently pressing them into the surface.
• Bake: On the middle rack of the oven for 35 minutes. Let it cool slightly before slicing. Enjoy!

Nutrition Information

Per Serving/Portion

Calories: 537 kcalCarbohydrates: 58 gProtein: 23 gFat: 19 gSodium: 481 mgFiber: 11 gVitamin A: 70 IUVitamin C: 9 mgCalcium: 121 mgIron: 7 mg

FAQ

• Is this recipe gluten-free? It can be if you use a gluten-free crust.
• How long does it keep? Store in the fridge for up to 5 days, or freeze slices for up to 2 months
• Is chickpea flour the same as besan? Yes, they’re the same, just different names in different regions.
• How to reheat the leftovers? The best results are achieved by using an oven or air fryer to keep the crust with a little more texture. However, a couple of minutes in the microwave also works in a pinch.
• What to serve it with? In my opinion, the perfect pairing is a simple green salad with balsamic vinaigrette (just mix olive oil, balsamic vinegar, and Dijon or wholegrain mustard).