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Crustless Corn Cilantro Quiche

Crustless Corn Cilantro Quiche

25 min., ready in 1 hr 10 min.
Time:
358
calories
Calories:
Health Score:
93 / 100
Ingredientsfor  
Ingredients
1 lb Corn (canned, drained)
2 onions
3 garlic cloves
2 red Bell pepper
1 green Bell pepper
½ bunch cilantro
4 Tbsps olive oil
salt
3 Tbsps Spelt flour
4 eggs
1 pinch cayenne pepper
1 pinch ground Cumin
1 pinch Chili powder
How healthy are the main ingredients?
Spelt flourolive oilCornoniongarlic clovesalt
Preparation
1.
Crustless Corn Cilantro Quiche preparation step 1

Drain corn in a sieve. Peel onions and garlic and chop finely.

2.
Crustless Corn Cilantro Quiche preparation step 2

Halve the bell peppers, remove seeds, rinse and cut into small cubes.

3.
Crustless Corn Cilantro Quiche preparation step 3

Rinse cilantro, shake dry and coarsley chop, including the tender stems.

4.
Crustless Corn Cilantro Quiche preparation step 4

Coat a baking dish with 1 tablespoon olive oil. Heat the remaining oil in a non-stick pan. Add onions, garlic and diced bell peppers and sauté for 5 minutes over medium heat. Season with salt, let cool slightly and stir in the cilantro.

5.
Crustless Corn Cilantro Quiche preparation step 5

Put corn in a high vessel and puree with an immersion blender.

6.
Crustless Corn Cilantro Quiche preparation step 6

Put corn puree and flour in a bowl. Add the eggs and mix everything thoroughly.

7.
Crustless Corn Cilantro Quiche preparation step 7

Add cooked vegetables to the corn, flour and egg mixture and season with salt, cayenne pepper, cumin and chili powder.

8.

Pour the vegetable-egg mixture into the baking dish, smooth the surface, and bake in a preheated oven at 400°F for about 45 minutes.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie358 cal.(17 %)
Protein15 g(15 %)
Fat18 g(16 %)
Carbohydrates31 g(21 %)
Sugar added0 g(0 %)
Roughage9.5 g(32 %)
Healthy, because

Healthy, because

The spicy mixture of mild, magnesium-rich corn and paprika provides enough vitamin C per portion to cover your daily requirements. Additionally, the casserole is rich in vitamin E which strengthens the body's defenses and helps repair damaged cells.

Even smarter

Even smarter

The casserole works well for leftovers because it tastes just as great lukewarm or cold as hot from the oven.

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