Vegetable Quiche

Quiche is a classic of French cuisine, known for its versatility and its soft, comforting texture. In this version, we swap out the heavier ingredients for a selection of fresh vegetables and a light touch of cream, creating a balanced dish rich in fiber and vitamins. It’s the perfect choice for a full meal or a healthy dinner, as it brings the best of the garden into a crisp base. By seasoning it with our salt substitute, we care for your cardiovascular health without losing even a hint of flavor.

Estimated time: 45 minutes

Difficulty: ⭐⭐

Servings: 4-6 people

Ingredients

• 1 sheet of shortcrust pastry (preferably whole grain)

• 3 organic eggs

• 200ml of liquid cream for cooking (or soy/oat cream)

• 1 medium zucchini

• 1 red bell pepper

• 100g of fresh spinach

• 1 red onion

• 2 tablespoons of extra virgin olive oil (EVOO)

• 1 teaspoon of Bonsalt

• A pinch of black pepper and nutmeg

Nutritional Analysis and Total Macros

Understanding what we eat is vital. Here’s the breakdown of macronutrients per serving and the benefits of incorporating specialized products.

Professional Step-by-Step Preparation

1. Prebaking the base: Preheat the oven to 180°C. Line a tart pan with the shortcrust pastry, prick the base with a fork, and bake for 10 minutes (you can place a weight on top, such as dried legumes, so it does not puff up).

2. Vegetable sauté: Meanwhile, dice the onion, bell pepper, and zucchini into small cubes. In a pan with the olive oil, sauté the vegetables until tender. At the end, add the spinach and let it wilt for a minute.

3. Preparing the filling: In a large bowl, whisk the eggs together with the cream. Add the black pepper, nutmeg, and the teaspoon of Bonsalt

4. Final mix: Add the sautéed vegetables to the egg and cream mixture. Stir well so all the ingredients are evenly distributed.

5. Assembly and baking: Pour the mixture over the pre-baked pastry base. Return to the oven and cook for 20-25 minutes, or until the filling is set and the top is lightly golden.

6. Resting: Let it cool for a few minutes before unmolding so the quiche reaches the perfect consistency.

Nutritionist Tips

This dish is an excellent way to consume a wide variety of antioxidant phytochemicals found in vegetables of different colors. By using Bonsalt , we eliminate the added sodium usually found in cheeses and pre-baked doughs, making it a suitable option for people with high blood pressure.

If you want an even lighter version, you can substitute the cream with plain unsweetened Greek yogurt. It’s an ideal recipe to share at a healthy meal with friends or family!