Super Veggie Quiche Recipe

Looking for an easy super veggie quiche recipe? Learn how to make super veggie quiche using healthy ingredients.


Submitted by fwickafwee

Makes 16 servings



I'm trying t make foods that have a lot of nutrition, are filling but low in calories.

Recipe Ingredients for super veggie quiche

1 1/4 cup spelt flour
1/4 cup cornmeal
1/4 cup water
1/4 cup earth balance
4 cups spinach
2 cups mushrooms
4 cups broccoli
1 medium onion
3 eggs
5 egg whites
4 ounces feta cheese
1/4 cup flour
2 cloves of garlic
1/2 tablespoon of olive oil

Recipe Directions for super veggie quiche

  1. to make the crust first: mix spelt flour and cornmeal and earth balance with a pastry cutter until a coarse mixture. add water and form into a sticky loose ball. roll out on a flat surface to make crust; place into a 9 x 13 pan. place in freezer while performing the next steps.

  2. chop and sautee mushrooms and onions until brown. Add washed spinach, turn heat off once spinach has wilted. Add garlic and broccoli; stir and set aside.

  3. whisk eggs, egg whites and flour in a seperate bowl until foamy. set aside.

  4. take crust out of freezer, and pour vegetable mixture into crust. spread out evenly. pour egg mixture on top, distributing even. crumble feta cheese on top.

  5. bake in 350 degree oven for 35-45 minutes. knife will come out clean when done.

Categories

Brunch

Nutrition Facts
Serving Size 92.0g
Amount Per Serving
Calories
124
Calories from Fat
53
% Daily Value*
Total Fat
5.9g
9%
Saturated Fat
2.3g
12%
Trans Fat
0.0g
Cholesterol
41mg
14%
Sodium
153mg
6%
Potassium
229mg
7%
Total Carbohydrates
13.0g
4%
Dietary Fiber
2.3g
9%
Sugars
1.3g
Protein
6.0g
Vitamin A 18% Vitamin C 37%
Calcium 6% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • High in manganese
  • High in riboflavin
  • High in selenium
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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