Spring Vegetables and Feta Quiche with Quinoa Crust
Spring Vegetables and Feta Quiche with Quinoa Crust
Spring isn’t spring without asparagus and certainly not without quiche. I’ve been wanting to make this quiche for some time now. I love the design of the asparagus on top and of course the insides are just as delectable. Filled with spring’s best vegetables and undoubtedly it’s most nutritious ones, you’ll love the flavors, the texture and how fast you can pull this together. So easy and fun to make too!
The kids will want to help create the unique crust. It’s made from cooked quinoa (I added a little leftover rice in the picture), and a large egg. Then it’s a matter of pressing it into a well coated pie pan and baking it for about 20 minutes. Easy-peasy! Here’s a little tip: cover the edge of the quinoa crust with some aluminum foil so it won’t dry out.
Fill the baked crust with not only sauteed spring veggies, but with low-fat milk, more eggs and reduced-fat feta cheese. It bakes up so nice and brown in about 30 minutes or until set. Nutritional values look something like this for six servings: 188 calories, 7.3 grams fat, 11 grams protein and 18 grams carbohydrate. The carbs come from high fiber quinoa, nutritious vegetables and milk; you can’t go wrong with healthy ingredients like that. Happy Spring!
One Year Ago: Spring Vegetable and Ham Stir-Fry
- Spring Vegetables and Feta Quiche with Quinoa Crust
- Cooking spray
- 2 cups cooked quinoa, chilled
- 1/8 tsp freshly ground black pepper
- 1 large egg, beaten
- 2 tsp olive oil, divided
- 1/2 small red onion, thinly sliced
- 1 (5-ounce) bag baby spinach, washed and rinsed
- 1/2 pound asparagus spears (about 6-7 spears), woody stems removed
- 1/2 cup 1% low-fat milk
- 1/2 tsp sea salt
- 1/4 tsp freshly ground black pepper
- 1/4 tsp crushed red pepper flakes
- 6 large eggs
- 4 ounces reduced-fat feta cheese, crumbled
- For the Crust: Preheat oven to 375 degrees F. Coat a 9-inch pie plate with cooking spray. Set aside.
- Combine quinoa, pepper, and egg in a small bowl, stirring well. Press mixture into bottom and up sides of prepared pie plate. Cover edges with aluminum foil to prevent drying out. Bake at 375 degrees F for 20 minutes; remove foil and let cool.
- For the filling: Heat 1 tsp oil in a medium skillet placed over medium heat. Add onion and saute 3 minutes. Add spinach and saute 3 minutes. Arrange spinach mixture in baked quinoa crust.
- Heat remaining 1 tsp oil in same skillet placed over medium high heat. Add asparagus and saute 3 minutes. Remove from heat and set aside.
- Combine milk, salt, pepper, red pepper and eggs in a medium bowl; stir with a whisk. Pour egg mixture over spinach. Sprinkle with feta cheese and arrange asparagus spears over top. Bake at 375 degrees F for 30 to 35 minutes or until set. Let stand 5 minutes; cut into 6 wedges.
You might also enjoy:
Spring Vegetable Crustless Quiche
Spring Vegetable Quinoa Salad with Lemon Basil Dressing
Spring Vegetables and Chicken Peanutty Pasta
