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.
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.
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: 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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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