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5-Veg Onion Bhaji Crust Quiche

A traditional quiche often contains cream and cheese with a buttery pastry case. With some easy changes – a quinoa crust, spices and lots of vegetables – you can make a delicious quiche, full of goodness.

Serves 4

 

Calories per serving: 200

 

 

60g (2 oz) quinoa

250ml (9fl oz) water

2 small onions, halved and sliced

1 carrot, peeled and grated (about 100g / 3 oz)

1 teaspoon ground turmeric

1 teaspoon garam masala

1 teaspoon cumin seeds, plus more to serve

1/2  teaspoon chilli powder

5 eggs

low-calorie cooking spray

50ml (2fl oz) semi-skimmed milk

1 roasted red pepper in

brine, drained and finely chopped

30g (1oz) baby spinach, roughly chopped

50g (1 oz) frozen peas

salt and pepper

handful of coriander leaves, to serve

 

Image Credit: @TheSlimmingFoodie

 

 

1. Preheat the oven to 220 C/200 C fan (425 F), Gas Mark 7.

 

2. Tip the quinoa into a small saucepan, cover with the measured cold water and bring to the boil. Add the onions and simmer gently for 12 minutes, until all the water has

been absorbed and the grains have swollen. Spoon the quinoa and onions into a mixing bowl and allow to cool for 10 minutes.

 

3. Add the carrot, then stir in the turmeric, garam masala, cumin seeds and chilli powder. Season with salt and pepper.

 

4. Take one of the eggs and separate the white from the yolk. Stir the egg white through the quinoa mixture.

 

5. Spray a 24cm (9  inch) tart tin with a solid base with low-calorie cooking spray, then add the quinoa mixture. Pat it down into the dish, spreading it evenly to cover the

base and sides and using a metal spoon to pack it in and shape it to the dish.

 

6. Spray the quinoa with cooking spray again, then bake on the top shelf of the oven for 20 minutes, until the crust is golden and browning on the edges.

 

7. While the crust is cooking, beat the 4 remaining eggs with the leftover yolk, add the milk, then stir in the red pepper, spinach and peas. Season with salt and pepper.

 

8. Remove the crust from the oven and reduce the oven temperature to 180 C/160 C fan (350 F), Gas Mark 4. Pour the egg mixture into the crust, return it to the oven

and cook for 25 minutes. Serve warm or cold, scattered with cumin seeds and sprinkled with coriander.

 

This recipe is from The Slimming Foodie by Pip Payne