Mixed Vegetable Quiche with Pepitas

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Mixed Vegetable Quiche with Pepitas
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Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 2 h.
Ready in
Calories:
283
calories
Calories

Healthy, because

Even smarter

Nutritional values

This quiche is filled with nutrients, proteins, and healthy fats. It is great for breakfast, lunch, or dinner because it is well rounded with its nutrients and its flavors. 

You can add some sausage to this if you want more protein, and if you want a quicker preparation time, you can buy your pie crust. 

1 tart contains
(Percentage of daily recommendation)
Calorie283 kcal(13 %)
Protein9.37 g(10 %)
Fat21.26 g(18 %)
Carbohydrates13.76 g(9 %)
Sugar added0 g(0 %)
Roughage0.75 g(3 %)
Vitamin A287.67 mg(35,959 %)
Vitamin D1.05 μg(5 %)
Vitamin E2.31 mg(19 %)
Vitamin B₁0.16 mg(16 %)
Vitamin B₂0.4 mg(36 %)
Niacin2.99 mg(25 %)
Vitamin B₆0.1 mg(7 %)
Folate55.12 μg(18 %)
Pantothenic acid0.31 mg(5 %)
Biotin1.85 μg(4 %)
Vitamin B₁₂0.48 μg(16 %)
Vitamin C9.83 mg(10 %)
Potassium198.02 mg(5 %)
Calcium154.4 mg(15 %)
Magnesium28.03 mg(9 %)
Iron1.28 mg(9 %)
Iodine22.72 μg(11 %)
Zinc0.63 mg(8 %)
Saturated fatty acids12.79 g
Cholesterol113.35 mg

Ingredients

for
1
For the pastry
1.333 cups
1
½ cup
butter (in flakes)
softened butter (for the dish)
All purpose flour (for the work surface)
For the filling
cup
3
1 ½ cups
grated Hard cheese (e. g. Gouda, Gruyere, Parmesan)
½ teaspoon
2
young zucchini (cut into slices approx. 1/2)
2
tomatoes (cut into slices approx. 1/2)
4
scallions (cut into chunks)
2 tablespoons
Pumpkin seed (roughly chopped)
How healthy are the main ingredients?
eggeggNutmegzucchinitomatoPumpkin seed

Preparation steps

1.
Mix together the flour with a pinch of salt and form into a mound on the work surface. Make a well in the centre. Break the egg into the well and dot the butter around the edge. Using a knife, chop the ingredients together to form a crumbly mixture and then quickly work by hand to form a smooth pastry. Shape into a ball, wrap in cling film and chill in the refrigerator for approx. 30 minutes.
2.

Preheat the oven to 350 F, and butter a tart dish.

3.
Whisk together the cream and eggs with around half of the cheese, and season with salt, ground black pepper, nutmeg and lemon zest.
4.
Roll out the pastry on a floured work surface so that it is slightly larger than the dish, and place in the dish, creating a crust around the edge.
5.

Put the zucchini, tomatoes, spring onions, and pumpkin seeds in the pastry shell and pour over the liquid. Bake in the center of the oven for approx. 45 minutes; 15-20 minutes before the end of the cooking time, scatter the rest of the cheese over the top.

6.
Serve hot or cold, as desired.