Roast capsicum, pea and courgette quiche

Serves: 4
Time to make: 55 mins
( Hands-on time: 20 mins )

Total cost: $ 24.00 / $ 6.00 per serve

(at time of publication)

Ingredients

5 sheets filo pastry
olive oil spray
1 bunch asparagus, trimmed, cut into 3cm lengths
1 ½ cups frozen peas
300g silken tofu, drained
5 eggs
cracked black pepper
1 large courgette, trimmed, grated
100g oil-free store-bought roasted red capsicum, diced
70g feta, crumbled
2 tablespoons chopped fresh mint leaves
4 cups mixed salad leaves
4 tablespoons vinaigrette (made with 2 parts balsamic vinegar: 1 part olive oil)

Instructions

1 Preheat oven to 160°C. Grease a round 23cm loose-based fluted tart tin. Spray each filo sheet lightly with olive oil, then fold in half. Layer folded filo in tin, evenly covering base and sides, to make a quiche case. Place prepared tin on a baking tray.

2 Blanch asparagus and peas in a saucepan of boiling water for 1 minute, or until just tender. Drain and refresh under cold running water; drain again.

3 Blend tofu and eggs in a food processor until smooth. Season with pepper, and transfer mixture to a bowl. Stir in blanched vegetables with courgette, capsicum, feta and mint.

4 Pour tofu filling into filo quiche case, distributing feta and veges evenly. Bake for 30—35 minutes, or until filling is set and golden. Remove quiche from oven and leave to cool for 5 minutes.

5 Cut quiche into wedges and serve with salad leaves dressed with vinaigrette.

Nutrition Info (per serve)

Kilojoules 1720kJ

Calories 412cal

Protein 25g

Total fat 24g

–Saturated fat 7g

Carbohydrates 20g

–Sugars 5g

Dietary fibre 6g

Sodium 420mg

Calcium 270mg

Iron 6.5mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.

HFG tip

Cooking for one or two? Halve the recipe and make individual quiches. Line small 10cm fluted tart tins with filo pastry, add filling and bake for 15—20 minutes, or until set.

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