Kumara and chickpea quiches with rainbow salad

Serves: 8 (8 as a light meal – 2 snack quiches served with rainbow salad and with 4 leftover quiches to freeze)

Time to make: 50 mins

Hands-on time: 25 mins

Ingredients

spray oil
½ cup self-raising flour
1¼ teaspoons curry powder
4 eggs, beaten
2 cups skim milk
75g reduced-fat spread, melted
1 red onion, finely chopped
2 courgettezucchiniXszucchini, summer squashX, grated
2 spring onions, finely chopped
2 cloves garlic, finely chopped
½ can chickpeagarbanzoXsgarbanzosX, rinsed, drained
1 kumarasweet-potatoX, skin left on, cubed and roasted
¾ cup grated reduced-fat cheese
⅓ cup fresh coriandercilantroX, chopped
Rainbow salad (8 serves)
400g can chickpeagarbanzoXsgarbanzosX, rinsed, drained
4 carrots, grated
1 medium cucumber, grated
⅔ cup sunflower seeds
6 cups shredded red cabbage
6 radishes, thinly sliced
6 spring onions, finely chopped
Dressing
6 tablespoons balsamic vinegar
¾ cup orange juice
4 tablespoons olive oil

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Instructions

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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.

Variations

Make it gluten free: Use gluten-free flour and check curry powder is gluten free.

Nutrition information per single-quiche snack

Energy 380kJ/9acal
Protein 5g
Total fat 5g
Sat fat 2g
Carbs 10g
Sugars 3g
Fibre 1g
Sodium 100mg
Calcium 90mg
Iron 0.5mg

HFG tip

These quiches can be made in advance and stored in the fridge for 2 days. Once cooled completely they can be frozen.

Nutrition Info (per serve)

Calories 414 cal

Kilojoules 1730 kJ

Protein 17 g

Total fat 23 g

Saturated fat 5 g

Carbohydrates 30 g

Sugar 14 g

Dietary fibre 9 g

Sodium 280 mg

Calcium 290 mg

Iron 3.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.