Carrot Quiche with Colorful Vegetable Strips
Carrot Quiche with colorful vegetable strips - Spicy with lots of flavor
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.
(Percentage of daily recommendation)
| Calorie | 306 cal. | (15 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 25.1 μg | (42 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.3 mg | (28 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 12.1 μg | (27 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 517 mg | (13 %) | ||
| Calcium | 151 mg | (15 %) | ||
| Magnesium | 49 mg | (16 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 12.8 g | |||
| Uric acid | 51 mg | |||
| Cholesterol | 133 mg | |||
| Complete sugar | 8 g |
Ingredients
- 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
Preparation steps
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.
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.
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.
Remove quiche from oven, loosen from pan, let cool slightly and cut into pieces.
