Vegetable Quiche

Eat seasonally with this quiche full of fresh green vegetables.

Choose your favourite spring vegetables for this quiche. I have included asparagus, one of the star vegetables of spring, peppery watercress and green beans. For a Fodmap diet courgette is a good substitute for the asparagus. You can use a regular shortcrust pastry; or, alternatively, select a vegan or GF recipe.

Diets for which Springtime Quiche is suitable:

Diabetic, Fodmap, Gluten Free, Nut Free and Vegetarian.

Ingredients

Preparation: 20 mins | Cooking: 5 + 30 mins | Serves: 2-4

1 quiche dish with pastry (23cm/9in), select aGluten Free pastry for Fodmap and Gluten Free diets.

90 gm (3oz) mature cheese, grated
1/2 bunch watercress
90 gm (3oz) asparagus (Fodmap see notes)*
90 gm (3oz) green beans
4 eggs*
80 ml (1/3 cup) yoghurt (Fodmap see notes)**
80 ml (1/3 cup) milk (Fodmap see notes)**
1/4 tsp salt
1/2 tsp black pepper, cracked

Method

PREHEAT oven to 180 C/350 F/Gas 4.
STEAM the beans and asparagus for 2 minutes over boiling water.
REFRESH under cold water and slice into lengths approximately 2 cm (1 inch).
SLICE the watercress into 2cm (1 inch) lengths.
LINE the base of the quiche with 2/3 of the cheese, top with the watercress and, finally, the beans and asparagus.
WHISK the eggs and mix in the yoghurt, milk, salt and pepper.
POUR the egg mix over the vegetables, ensuring it does not run over the edge of the pastry.
TOP with the remaining cheese.
BAKE for approximately 30 minutes until slightly golden.
COOL slightly before serving.

Serve

– A Gluten Free quiche is best served warm.

Notes

* Select vegetables for Fodmap, asparagus not appropriate
** For Fodmap diet use Lactose Free (low lactose) yoghurt and Lactose Free (low lactose) milk or 100ml nut milk and an extra egg.

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