Made With Whole Grains

Carrot Quiche with Colorful Vegetable Strips

5
Average: 5 (2 votes)
(2 votes)
Carrot Quiche with Colorful Vegetable Strips

Carrot Quiche with colorful vegetable strips - Spicy with lots of flavor

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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
306
calories
Calories

Healthy, because

Even smarter

Nutritional values

Thanks to their high fiber content, whole-grain flour and vegetables keep you full for a long time and get your digestion going. Calcium from sour cream, sour cream and cheese ensures strong bones and teeth, and the substance spermidine from cheddar can slow down cell aging and thus keep us young.

The colorful quiche can be frozen very well, preferably already divided into suitable pieces. Then you only have to take them out of the freezer shortly before enjoying them and bake them up in the oven for a few minutes.

1 piece contains
(Percentage of daily recommendation)
Calorie306 kcal(15 %)
Protein10 g(10 %)
Fat22 g(19 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage3.8 g(13 %)
Vitamin A1.1 mg(138 %)
Vitamin D0.9 μg(5 %)
Vitamin E1.9 mg(16 %)
Vitamin K25.1 μg(42 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin3.3 mg(28 %)
Vitamin B₆0.3 mg(21 %)
Folate46 μg(15 %)
Pantothenic acid0.9 mg(15 %)
Biotin12.1 μg(27 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C20 mg(21 %)
Potassium517 mg(13 %)
Calcium151 mg(15 %)
Magnesium49 mg(16 %)
Iron2.9 mg(19 %)
Iodine13 μg(7 %)
Zinc1.6 mg(20 %)
Saturated fatty acids12.8 g
Uric acid51 mg
Cholesterol133 mg
Complete sugar8 g

Ingredients

for
12
Ingredients
3 ½ ozs Cheddar cheese
4 ½ ozs butter
8 ¾ ozs Whole Grain Spelt Flour
salt
1 tsp Canola oil
22 ozs large carrots (4 large carrots)
12 baby zucchinis
1 red onion
1 garlic clove
1 Tbsp Mustard
½ oz Chives (0.5 Bunch)
9 ozs Sour cream
9 ozs Sour cream
4 large eggs
peppers
How healthy are the main ingredients?
carrotSour creamMustardChivessaltonion

Preparation steps

1.

Grate cheese. Mix butter with flour. Add 3 Tablespoon cheese and 1/2 tsp salt and knead into a dough. Brush the quiche dish with oil. Spread the dough on the bottom and press it, and also form a rim.

2.

For the filling, clean, peel, wash and slice carrots lengthwise into thin slices. Zucchini clean, wash and shave into thin slices. Peel onion, cut into eighths and divide into the individual layers. Arrange vegetables in circle on edge in baking dish. Sprinkle onion pieces on top. Peel and finely dice garlic. Wash chives, shake dry and chop finely.

3.

Mix garlic, mustard, chives, sour cream, sour cream, eggs, and remaining cheese, season with salt and pepper, and pour over vegetables. Bake quiche in preheated oven at 180 °C / 320°F for 45-50 minutes.

4.

Remove quiche from oven, loosen from pan, let cool slightly and cut into pieces.