Vegetarian Quiche
Healthy, because
Even smarter
Nutritional values
This is vegetarian cuisine at its best: in this vegetarian quiche, spelt flour provides B vitamins, minerals and fibre and gives the dough a particularly savoury taste. The sumptuous topping of fresh vegetables brings numerous vital substances such as beta-carotene and lycopene into play. Low-fat curd cheese, sheep's cheese and eggs also ensure a high protein content that keeps you full for a long time.
To bring more fibre into the vegetarian quiche, the spelt flour can be replaced by wholemeal spelt flour. In this variant, a little more cold liquid, for example cold water, should be added if necessary.
If you do not like one or the other vegetable, you can easily replace it. How about aubergine and artichoke hearts, for example?
(Percentage of daily recommendation)
| Calorie | 3,510 cal. | (167 %) | ||
| Protein | 112 g | (114 %) | ||
| Fat | 247 g | (213 %) | ||
| Carbohydrates | 210 g | (140 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 23.4 g | (78 %) |
| Vitamin A | 3.1 mg | (388 %) | ||
| Vitamin D | 8.4 μg | (42 %) | ||
| Vitamin E | 25 mg | (208 %) | ||
| Vitamin K | 305.9 μg | (510 %) | ||
| Vitamin B₁ | 1.3 mg | (130 %) | ||
| Vitamin B₂ | 2.8 mg | (255 %) | ||
| Niacin | 31.5 mg | (263 %) | ||
| Vitamin B₆ | 2.2 mg | (157 %) | ||
| Folate | 624 μg | (208 %) | ||
| Pantothenic acid | 8.7 mg | (145 %) | ||
| Biotin | 91.9 μg | (204 %) | ||
| Vitamin B₁₂ | 6.2 μg | (207 %) | ||
| Vitamin C | 636 mg | (669 %) | ||
| Potassium | 2,897 mg | (72 %) | ||
| Calcium | 968 mg | (97 %) | ||
| Magnesium | 246 mg | (82 %) | ||
| Iron | 11 mg | (73 %) | ||
| Iodine | 174 μg | (87 %) | ||
| Zinc | 9 mg | (113 %) | ||
| Saturated fatty acids | 139.4 g | |||
| Uric acid | 298 mg | |||
| Cholesterol | 1,210 mg | |||
| Complete sugar | 42 g |
Ingredients
- For the dough
- 200 grams Pastry flour
- ½ tsp salt
- 125 grams cold butter
- 125 grams Quark
- For the filling
- 1 onion
- 1 garlic clove
- 1 red Bell pepper
- 1 orange Bell pepper
- ½ Zucchini
- 2 Tbsps olive oil
- 2 stalks green Asparagus
- 100 grams Broccoli
- 2 Tomatoes
- 125 grams Feta
- 125 grams Quark
- 3 eggs
- 150 milliliters Whipped cream
- 1 tsp dried oregano
- freshly ground peppers
- 3 Tbsps breadcrumbs
- Sage (for garnish)
- butter (for the pan)
Preparation steps
Preheat the oven to 200°C (approximately 400°F). Grease a quiche dish with butter.
For the dough, quickly knead the flour, salt, butter and quark into a smooth dough. Chill for 30 minutes.
For the filling, peel and finely chop the onion and garlic. Rinse the peppers and cut into strips. Rinse and slice the zucchini. Heat the oil. Saute the onion, garlic, zucchini and peppers for about 3 minutes.
Bring a pot of water to a boil. Peel the asparagus, cut off the ends and cut into smaller pieces. Rinse the broccoli. Blanch the asparagus and broccoli in the boiling water for about 3 minutes, then rinse in cold water.
Rinse the tomatoes, cut into quarters and remove the seeds. Grate the feta cheese and mix with the quark, eggs, cream and oregano.
Roll the dough out until slightly larger than the quiche dish. Line the dish with the dough, forming an edge. Sprinkle the bottom with breadcrumbs. Pour in the cheese-egg mixture and cover with the vegetables. Bake for about 30 minutes, until golden brown. Serve garnished with sage.
