Kumara and chickpea quiches with rainbow salad
(at time of publication)
- oil spray
- ½ cup self-raising flour
- 1¼ 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
- 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
- 6 tablespoons balsamic vinegar
- ¾ cup orange juice
- 4 tablespoons olive oil
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.
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.
Nutrition Info (per serve)
Total fat 23g
–Saturated fat 5g
Dietary fibre 9g
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