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
chickpeagarbanzoXsgarbanzosX, 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.

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.