Kumara and chickpea quiches with rainbow salad
Time to make: 50 mins
( Hands-on time: 25 mins )
Nutrition Info.(per serve)
1/2 cup self-raising flour
11/4 teaspoons curry powder
4 eggs, beaten
2 cups trim milk
75g reduced-fat spread, melted
1 red onion, finely chopped
2 courgetteszucchini, summer squashX, grated
2 spring onions, finely chopped
2 cloves garlic, finely chopped
1/2 can chickpeagarbanzoXsgarbanzosX, rinsed, drained
1 kumara, skin left on, cubed and roasted
3/4 cup grated reduced-fat cheese
1/3 cup fresh coriandercilantroX, chopped
Rainbow salad (8 serves)
400g can chickpeagarbanzoXsgarbanzosX, rinsed, drained
4 carrots, grated
1 medium cucumber, grated
2/3 cup sunflower seeds
6 cups shredded red cabbage
6 radishes, thinly sliced
6 spring onions, finely chopped
6 tablespoons balsamic vinegar
3/4 cup orange juice
4 tablespoons olive oil
Total fat 23g
Saturated fat 5g
Dietary fibre 9g
1 Heat oven to 180°C. Spray muffin trays with oil. Sift the flour and curry powder into a bowl. Make a well in the centre. Beat eggs, milk and low-fat spread together and add to the bowl.
2 Add remaining ingredients and mix until just combined.
3 Spoon into lightly greased muffin pans and bake for 25 minutes or until golden brown and firm to touch.
4 Mix all the salad ingredients together with the dressing.
5 Serve 2 quiches per person with the rainbow salad. Freeze leftover quiches.
- Servings : 8
- Ready in : 50 Minutes
- Ingredient : Cabbage, Carrots, Cheese, Chickpeas, Coriander, Courgettes, zucchini, Cucumber, Eggs, Flour, Garlic - fresh, Kumara, sweet potato, Milk, milk powder, Oil, oil spray, Onions - red, Orange juice, Radishes, Spices - dried, ground, seeds, flakes, Spread, Spring onions, green onions, Sunflower seeds, Vinegars
Make it gluten free: Use gluten-free flour and check curry powder is gluten free.
Nutrition information per single-quiche snack
Total fat 5g
Sat fat 2g
These quiches can be made in advance and stored in the fridge for 2 days. Once cooled completely they can be frozen.