Self-Crusting Spring Vegetable Quiche - recipe by Allyson Gofton

Self-Crusting Spring Vegetable Quiche - recipe by Allyson Gofton

Packed with green spring vegetables, this quickly-mixed quiche will form a crust on the base when it cooks, removing the need to line the dish with pastry. The whey powder, which assists setting, means fewer eggs are needed, making this economical but still nutritious.

 

Preparation Time: 15 minutes  ㆐Cooking Time: 45 minutes ㆐Serves: 4

 

Ingredients

1                small onion, (½ medium) peeled and chopped finely

2               generous cloves garlic, peeled and diced (or use 1 teaspoon prepared minced garlic)

2 ½         cups milk

¼             cup McLeod Nutrition® Whey Protein Concentrate

2               eggs, lightly beaten

½             cup self-raising flour

100          grams spinach leaves, chopped or sliced (about 1 well-packed cup)

1                cup frozen peas, defrosted

1                cup grated tasty cheese or finely crumbled feta (or half and half)

¼              cup chopped fresh herbs – chives and parsley are a nice combination

Topping (optional)

Toasted pine nuts

Herbs, chopped

 

Preparation

Preheat the oven to 170°C and set the oven rack in the middle of the oven.  Butter a 6-cup

capacity oven-proof dish.

 

Method

 

  1. Cook the onion and garlic is a dash of oil for a few minutes until the onion has softened; transfer to a large bowl.

 

  1. Mix the milk and McLeod Nutrition Whey Protein Concentrate together, stirring until the whey powder dissolves. Add to the bowl with the eggs, self-raising fIour, spinach, peas, and cheese and herbs and stir together lightly using a fork until just mixed. Do not over mix as the quiche will not form the crust on the base.

 

  1. Pour the mixture into the prepared dish.

 

  1. Bake in the preheated oven for 45 minutes or until the quiche has set. Serve warm accompanied with salad and a tasty chutney.

           

          Variations

          • Frozen edamame soy beans can be substituted for peas.
          • Broad beans are also delicious in this quiche. Blanch frozen beans and peel before using. Try with fresh tarragon and a goat’s feta.
          • Diced ham can be added.
          • To add mushrooms, dice or slice and cook with the onions until softened. I often find a tablespoon or two of water added to the onions and vegetables will speed up this process and the water will evaporate as the vegetables cook.
          • Use leftover cooked vegetables – allow about 2 cups or 200 grams.

           

          Notes to recipe

          • ¼ cup is equivalent to 4 tablespoons
          • Recipe tested with lite blue milk and size 7 eggs.
          • Do not cook any higher than the recommended temperature as the quiche will over-brown and set too firm.
          • 1 cup grated cheese is approximately 100 grams (depends on cheese style and fineness of the grate).
          • If re-heating in microwave, use a medium setting.

           

          An Allyson Gofton Recipe, created especially for McLeod Nutrition

           

           

          NUTRITIONAL INFORMATION (4 serves)

          Serving size: 335 g

           

          Average

          quantity

          per serve

          Average

          quantity

          per 100g

          Energy

          1610 kJ

          481 kJ

          Protein

          27.4 g

          8.2 g

          Fat, total

          18.5 g

          5.5 g

          - Saturated

          10.7 g

          3.2 g

          Carbohydrate

          24.7 g

          7.4 g

          - Sugar

          12.6 g

          3.8 g

          Dietary Fibre

          4.8 g

          1.5 g

          Sodium

          423 mg

          126 mg

           

           

          © Allyson Gofton  (recipe and text)

          © Lottie Hedley (photography)

           

          Back to blog