Made With Whole Grains

Green and White Asparagus Quiche

5
Average: 5 (15 votes)
(15 votes)
Green and White Asparagus Quiche

Green and White Asparagus Quiche - A colorful feast for the whole family. Photo: Marieke Dammann

share Share
print
bookmark_border Copy URL
Health Score:
8,3 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
202
calories
Calories

Healthy, because

Even smarter

Nutritional values

The B vitamins from spelt flour ensure that the nerves function well and support memory performance of the memory. 

Asparagus contains a lot of folate, which the body needs for cell renewal. 

1 piece contains
(Percentage of daily recommendation)
Calorie202 kcal(10 %)
Protein6 g(6 %)
Fat14 g(12 %)
Carbohydrates14 g(9 %)
Sugar added1.3 g(5 %)
Roughage1.5 g(5 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.6 μg(3 %)
Vitamin E1.5 mg(13 %)
Vitamin K11.8 μg(20 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.9 mg(16 %)
Vitamin B₆0.1 mg(7 %)
Folate48.8 μg(16 %)
Pantothenic acid0.7 mg(12 %)
Biotin6.1 μg(14 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C5.2 mg(5 %)
Potassium155.2 mg(4 %)
Calcium81.4 mg(8 %)
Magnesium24.4 mg(8 %)
Iron1.4 mg(9 %)
Iodine6.8 μg(3 %)
Zinc1.1 mg(14 %)
Saturated fatty acids8 g
Uric acid29 mg
Cholesterol80 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
12
Ingredients
6 tablespoons butter (+ 1 tsp for greasing the quiche mold)
3 ½ ounces flour
3 ½ ounces Spelt flour (Type 630 + 2 tsp for working)
½ teaspoon Baking powder
3 eggs
6 ounces white and green Asparagus
½ teaspoon White pepper
1 teaspoon salt
2 teaspoons honey
1 garlic
2 ounces Gruyere (shredded)
7 ounces Sour cream
1 tablespoon Mustard
peppers
5 stalks Chervil
1 tablespoon Hazelnuts
How healthy are the main ingredients?
Sour creamSpelt flourMustardhoneyeggsalt

Preparation steps

1.

Cut cold butter into cubes, mix with flour, baking powder, 1 egg and 4 tablespoons of cold water with the dough hooks of a hand mixer or with your hands to a smooth dough. Cover and put in a cool place for 30 minutes.

2.

In the meantime, peel the white asparagus completely, in the case of the green asparagus only the lower third, wash, cut off the woody ends and, depending on the size, halve or quarter the asparagus lengthwise. Cook white asparagus in plenty of salted water with honey for 2-3 minutes at medium heat. Then add green asparagus for 2 minutes. Then drain, collecting the asparagus water and draining the vegetables well.

3.

Grease the quiche form. Roll out the dough on a floured work surface to 12" round, place it in the quiche mold, forming a rim, and pressing it slightly upwards. Prick the base of the dough several times with a fork. Place baking paper on the dough and spread dried beans or pie weights on top. Bake in a preheated oven at 390 °F for 15 minutes.

4.

Meanwhile, peel and finely chop the garlic. Grate the Gruyère, mix with the remaining eggs, sour cream, mustard, 5 Tablespoons of asparagus water, honey, and garlic. Season to taste with salt and pepper.

5.

Remove the quiche base from the oven, remove the baking paper with the weights or dried beans and let the base cool for 10 minutes.

6.

Place the asparagus on the quiche base, alternating in color (green and white) with the tips towards the edge. Add the egg and sour cream mixture and bake for another 30 minutes.

7.

Meanwhile, wash the chervil, shake dry and chop finely. Coarsely chop the hazelnuts.

8.

Sprinkle chervil and hazelnuts over the asparagus quiche and serve cut into pieces.