Fine Vegetable Cuisine

Individual Chard Quiche

5
Average: 5 (2 votes)
(2 votes)
Individual Chard Quiche

Individual Chard Quiche - Small cakes - great taste

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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 25 min.
Ready in
Calories:
706
calories
Calories

Healthy, because

Even smarter

Nutritional values

Swiss Chard contains only little histamine and can therefore be used instead of spinach. The leafy vegetable comes in different colors - go for the red stems for more provitamin A.

If you want to add even more fiber to your plate, you can replace the spelt flour type 630 with whole spelt flour.

1 serving contains
(Percentage of daily recommendation)
Calorie706 kcal(34 %)
Protein22 g(22 %)
Fat52 g(45 %)
Carbohydrates40 g(27 %)
Sugar added0 g(0 %)
Roughage6.6 g(22 %)
Vitamin A1.1 mg(138 %)
Vitamin D1.2 μg(6 %)
Vitamin E5.6 mg(47 %)
Vitamin K4.7 μg(8 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.6 mg(55 %)
Niacin6.8 mg(57 %)
Vitamin B₆0.3 mg(21 %)
Folate95 μg(32 %)
Pantothenic acid1.4 mg(23 %)
Biotin12.2 μg(27 %)
Vitamin B₁₂0.9 μg(30 %)
Vitamin C41 mg(43 %)
Potassium720 mg(18 %)
Calcium276 mg(28 %)
Magnesium149 mg(50 %)
Iron6.3 mg(42 %)
Iodine40 μg(20 %)
Zinc2.8 mg(35 %)
Saturated fatty acids28.5 g
Uric acid126 mg
Cholesterol220 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
3 ¼ ozs butter (+ 1 tsp for greasing the quiche molds)
6 ozs Whole Grain Spelt Flour
3 ½ ozs Spelt flour (Type 630) + 2 tsp for working
½ tsp Baking powder
2 eggs
7 ozs Swiss chard
1 onion
½ Tbsp olive oil
salt
peppers
5 ozs Feta
7 ozs Sour cream
7 ozs Heavy cream
10 ozs Lettuce (1 handful; chard, lamb's lettuce or radicchio)
1 oz chopped almonds (2 TBSP.)
How healthy are the main ingredients?
Sour creamFetaSpelt flouralmondolive oilegg
Preparation

Kitchen utensils

4 Quiche molds or Fluted tart pans (12 cm Ø) and pulses for blind baking

Preparation steps

1.

Cut cold butter into cubes, mix together with flours, baking powder, 1 egg, and 4 tablespoons cold water with the dough hook of a hand mixer, or your hands, until smooth. Cover and chill for 30 minutes.

2.

Meanwhile, clean, wash, dry, and coarsely chop the chard. Peel and finely dice the onion. Heat oil in a frying pan. Sauté onions over medium heat until translucent. Sauté chard for 1-2 minutes and remove from heat. Season with salt and pepper.

3.

Grease quiche molds. Divide dough into 4 portions, roll each out on floured work surface slightly larger than the molds, place in molds, forming a rim and pressing up slightly. Prick dough bottoms several times with a fork. Place baking paper on top and spread dried legumes on top. Bake in preheated oven at 200 °C / 400 °F for 10 minutes. Remove the quiche bases from the oven, remove the baking paper with the pulses and allow the bases to cool for 10 minutes.

4.

In the meantime, crumble the feta. Mix remaining egg with sour cream, cream, and half of the feta, and season with salt and pepper. Divide the chard among the bases, pour the glaze over them and sprinkle with the remaining feta. Bake for another 20-25 minutes. Meanwhile, clean, wash and spin dry lettuce. Sprinkle quiches with almonds and garnish with lettuce.