Sundried tomato and nut crustless quiche
Our vegetarian, gluten free, sundried tomato and nut crustless quiche recipe will be a summer time family favourite for lunch, dinner or light snack. Easy and quick to make in 35 minutes, high in fibre, protein with 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 trim 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)
Kilojoules 2030kJ
Calories 486cal
Protein 34g
Total fat 29g
–Saturated fat 7g
Carbohydrates 20g
–Sugars 11g
Dietary fibre 9g
Sodium 600mg
Calcium 330mg
Iron 3.5mg
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.
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.
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