Healthy Pumpkin Quiche

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Healthy Pumpkin Quiche
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Health Score:
67 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
1692
calories
Calories

Nutritional values

1 tart pan contains
(Percentage of daily recommendation)
Calorie1,692 cal.(81 %)
Protein24 g(24 %)
Fat101 g(87 %)
Carbohydrates171 g(114 %)
Sugar added20 g(80 %)
Roughage16 g(53 %)
Vitamin A1.2 mg(150 %)
Vitamin D1.2 μg(6 %)
Vitamin E9.9 mg(83 %)
Vitamin K70.3 μg(117 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin8.4 mg(70 %)
Vitamin B₆0.7 mg(50 %)
Folate208 μg(69 %)
Pantothenic acid2.4 mg(40 %)
Biotin3.7 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C78 mg(82 %)
Potassium1,884 mg(47 %)
Calcium141 mg(14 %)
Magnesium71 mg(24 %)
Iron5.3 mg(35 %)
Iodine23 μg(12 %)
Zinc2.2 mg(28 %)
Saturated fatty acids54.4 g
Uric acid293 mg
Cholesterol210 mg
Complete sugar42 g

Ingredients

for
1
Ingredients
175 grams Pastry flour
1 tsp salt
50 milliliters water
70 grams butter
500 grams Hokkaido pumpkin
1 red chili pepper
2 Tbsps olive oil
25 grams butter
salt
freshly ground peppers
2 tsps sugar
1 Tbsp chopped parsley
How healthy are the main ingredients?
Hokkaido pumpkinolive oilsugarparsleysaltsalt

Preparation steps

1.

Knead the flour, salt, water and butter into a smooth dough. Roll the dough out on a floured surface. Line the quiche dish with the dough.

2.

Remove the pumpkin seeds and cut into thin columns. Remove the seeds and finely chop the chile.

3.

Heat the oil in a frying pan. Saute the pumpkin and chili. Add the butter and season with salt, pepper and sugar. Pour over the dough and bake for 30-40 minutes at 180°C / 350°F. 

4.

Sprinkle with parsley and serve.

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