Pumpkin Carrot Quiche with Pine Nuts

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Pumpkin Carrot Quiche with Pine Nuts
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Health Score:
73 / 100
1 hr 30 min.

Nutritional values

1 piece contains
(Percentage of daily recommendation)
Calorie255 cal.(12 %)
Protein5 g(5 %)
Fat17 g(15 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.8 mg(100 %)
Vitamin D0.4 μg(2 %)
Vitamin E1.9 mg(16 %)
Vitamin K11.4 μg(19 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.9 mg(16 %)
Vitamin B₆0.2 mg(14 %)
Folate48 μg(16 %)
Pantothenic acid0.7 mg(12 %)
Biotin5.4 μg(12 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C11 mg(12 %)
Potassium464 mg(12 %)
Calcium61 mg(6 %)
Magnesium25 mg(8 %)
Iron1.5 mg(10 %)
Iodine5 μg(3 %)
Zinc0.8 mg(10 %)
Saturated fatty acids9.4 g
Uric acid50 mg
Cholesterol76 mg
Complete sugar6 g


For the shortcrust
200 grams Pastry flour
1 pinch salt
80 grams butter (softened)
75 grams nonfat Yogurt (0.1% fat)
Fat (for the pan)
For the filling
1 kilogram Hokkaido pumpkin (or other winter squash)
400 grams carrots
40 grams Margarine (or butter)
freshly ground pepper
2 sprigs fresh mint or 1 teaspoon dried mint)
200 grams Sour cream
2 Tbsps milk
2 egg yolks
40 grams Pine nuts
How healthy are the main ingredients?
Hokkaido pumpkincarrotSour creamMargarinePine nutsmint

Preparation steps


For the shortcrust, mix flour with salt. Cut butter into pieces and stir in with the yogurt. Knead to a smooth dough. Wrap in plastic wrap and refrigerate for 30 minutes.


For the filling, peel the pumpkin and remove strings and seeds. Grate the pumpkin flesh coarsely. Peel carrot and grate well. Heat butter or margarine in a skillet and sauté vegetables for 5 to 7 minutes. Add 3 to 4 tablespoons water. Place vegetables in a bowl. Season with salt and pepper. Let cool.


Rinse mint and coarsely chop the leaves. Add to sour cream, milk and egg yolks and mix well. Preheat the oven to 200°C (approximately 400°F) . Roll out the dough on lightly floured surface slightly larger than a 26 cm (approximately 10-inch) diameter springform pan. Grease the pan and line with the dough, forming a 2 cm (approximately 3/4-inch) high side. Prick the dough several times with a fork. Bake the crust for 15 to 20 minutes.


Place the vegetables in the crust and pour in the sour cream mixture. Sprinkle pine nuts over it. Bake for about 25 to 35 minutes. Cover pan with parchment paper or aluminum foil if crust is getting too brown.