Sundried tomato and nut crustless quiche
Our vegetarian and gluten-free sundried tomato and nut crustless quiche recipe will be a family favourite for lunch, dinner or light supper. Easy and quick to make in just 35 minutes, this quiche is high in fibre and protein and provides 2 ½ serves of vegetables.
Serves: 4
Time to make: 35 mins
Hands-on time: 10 mins
Total cost: $20.00 / $5.00 per serve
(at time of publication)
Ingredients
- 6 eggs
- ¹/³ cup skim milk
- 1 cup cottage cheese
- ¹/³ cup semi-dried tomatoes, chopped
- 2 capsicums (red and green), sliced
- 400g can no-added-salt
- chickpeas, drained and rinsed
- ½ cup chopped walnuts
- ²/³ cup grated parmesan
- ¼ cup chopped fresh parsley, to serve
- 4 cups baby spinach
- 4 tablespoons balsamic dressing (made with 2 parts balsamic vinegar to 1 part olive oil)
Instructions
1 Preheat oven to 190°C. Lightly grease a large ovenproof dish. In a food processor, blitz eggs, milk and cottage cheese until smooth. Season with salt and pepper.
2 In the ovenproof dish, arrange tomatoes, capsicum, chickpeas and walnuts.
3 Pour over the egg mix and sprinkle with parmesan. Bake, uncovered, for 35 minutes, or until set and lightly golden. Sprinkle with parsley. If the top becomes too golden before it is set, cover with foil.
4 Serve with spinach tossed in balsamic dressing.
HFG tip
- You can add ½ teaspoon dried mixed herbs to the egg and milk mixture, if you wish.
- This recipe can be served hot or cold.
Nutrition Info (per serve)
-
Calories 486cal
-
Kilojoules 2030kJ
-
Protein 34g
-
Total fat 29g
-
–Saturated fat 7g
-
Carbohydrates 20g
-
–Sugars 11g
-
Dietary fibre 9g
-
Sodium 600mg
-
Calcium 330mg
-
Iron 3.5mg
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.
Photographer: Melanie Jenkins
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.
