Blog :: Ramblings of a health nut

Healthy Veggie Quiche

Posted on 26 Apr 2014 by maisha (posted in: blogs)

This is one of those recipes that I make all the time, yet I never give it the credit it deserves. Not sophisticated enough, not original enough, not exciting enough... there's a whole list of excuses. When the truth of the matter is that it's so dang easy, healthy, and tasty. Otherwise why would I keep returning to it time and again?! So when the Jacobs Women's Collaborative put out a request to its members to submit healthy recipes in order to make a booklet for the yearly Jacobs Health Week, this is the one that came to mind. As busy career women (and some of us moms on top of that) we don't want to spend a ton of time in the kitchen. Even passionate foodies like myself have ‘off-days’, albeit rare. Yet none of us want to compromise on taste and definitely not on health. That’s where my healthy veggie quiche recipe comes to the rescue!

This recipe is a great way for using up leftovers: old bread makes a beautiful and easy crust and leftover vegetables make for a healthy filling. The ingredients can be easily adjusted to your taste/needs/pantry items. Play with the types of bread, veggie combos, or add in scraps of leftover meat/fish. Serve with soup and/or salad for a light lunch or dinner, or kick-start your day with a hearty breakfast.

Healthy Veggie Quiche (serves 8 as a side)


Maximum hands-on time is 15 minutes. If you’re going to be firing up your oven though, you might want to maximize its energy -efficiency by simultaneously roasting vegetables on the remaining oven trays. Just chop up some veggies (carrots, bell pepper, beets, broccoli, cauliflower, etc.), toss lightly with olive oil and spread out on a baking tray lined with baking paper/aluminum foil. Roasted veggies can be stored in the fridge in a container for several days, making your next meals easier. Talk about efficiency!


Nutritional value per serving (using regular whole-grain bread and based on 8 servings total):

Nutritional value per serving (using high protein bread and based on 8 servings total):

Ingredients


  • 9 slices of high protein bread or about 5 slices of regular whole-grain bread
  • 300 g reduced fat cottage cheese (I used light cottage cheese (2.2% fat) from the Lidl, but you can also use Hüttenkäse (3.9% fat) from Danone)
  • 3 eggs
  • pepper & seasonings to taste (I used 1 heaping tsp of red curry paste)
  • 400 g of fresh spinach, blanched and drained of excess liquid (you can also use thawed frozen spinach)
  • 1.5-2 cups of cooked, chopped, vegetables (I used some leftover beet, broccoli florets, and cherry tomatoes)



Instructions


  1. Line a square pan with baking paper and align the bread slices such that the bottom and sides are covered (see photo collage for example).
  2. Blend the cottage cheese, eggs, and seasonings together in a blender (or in a bowl using a stick blender) until smooth.
  3. Pour half of the mixture onto the bread crust.
  4. Divide the vegetables over this, and then the remaining cottage cheese mixture.
  5. Bake 40-45 minutes in a preheated oven at 180°C.
  6. Let the quiche cool down for 10-15 minutes (or completely) before cutting into 8 pieces. It can also be served cold and any leftover quiche can be frozen (just defrost overnight in the fridge and reheat in microwave/oven).


 

Sub Menu

Subscribe

If you want to receive an email whenever a new blogpost is made, then just leave your email adres!