There are few things I love more than an opportunity to pack extra nutrients into an already nutritious dish. Bonus points if that dish is a quick, easy to make staple. These kind of recipes form the base of my weekly meal plan – quick cook meals that can be prepared in advance, can be made in large quantity so we can eat it through the week, and can be pumped up with whatever nutritious ingredients we have around.
Quiche is one of these meals. We have some kind of baked egg dish every week – egg cupcakes, quiche, frittata. My go to tends to be quiche, simply because it is much less work to clean one casserole dish instead of 12 muffin tin cups. Quiche is also super flexible in that you can just keep adding stuff to it – you only need to compensate with a couple extra eggs and a larger baking container. And it’s pretty easy to get a balance of nutrients too – eggs and cheese for protein and fat, veggies for antioxidants, phytonutrients and carbs.
If you’ve learned a few basic flavour profiles, it’s easy to just wing a recipe, and find complementary combination of ingredients, herbs and spices. The one that I keep coming back to is this Italian-inspired combination. There is something about the combination of salty feta, sweet sundried tomatoes, herby thyme and flavourful basil that just explodes in your mouth. If you try this recipe – keep those ingredients as the base – the rest of the veggies can be improvised easily.
A note about crust – I rarely make a crust for my quiche. For one, I’ve never been much of a fan of your standard pie crust. Sweet potato crusts are great, but they are quite a bit more work, so I usually omit. Also, I’d rather skip the crust and enjoy some taste sourdough bread on the side – that way, it’s more food!
This veggie-packed quiche is bursting with flavour and offers an entire serving of veggies per slice. Buon appetito!
- 1/2 red pepper, diced
- 1/2 cup zucchini, shredded
- 1/2 cup carrot, shredded
- 1/3 cup feta cheese, crumbled
- 1/4 cup sundried tomato, minced
- 6 eggs
- 1/4 cup coconut milk
- 1.5 tsp dried basil
- 1/2 tsp dried paprika
- 1/2 tsp dried thyme
- salt & pepper to taste
- 10 cherry tomatoes, halved
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Preheat oven to 350 degrees celsius.
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Whisk the eggs and coconut milk in a large bowl until combined.
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Stir in the spices until combined.
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Fold in the remaining ingredients, being sure to combine everything well.
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Pour mixture into a 9x9 square or round baking dish. If you double or triple this recipe, you'll need a bigger dish, or several dishes.
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Place cherry tomatoes cut side up on top of the mixture.
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Bake for 40-45 minutes, and test done-ness with a knife. If a knife inserted down the middle of your quiche comes out clean, it's done! If it has liquid egg on it, put it back in the oven for a few minutes.
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Loosen edges from pan with a knife, and allow to cool. Can be stored in the fridge for about 4 days.
