Variation On A Classic Dish

Whole Grain Carrot Quiche

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Average: 4.4 (9 votes)
(9 votes)
Whole Grain Carrot Quiche

Whole Grain Carrot Quiche - Pithy dough with veggie filling.

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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
178
calories
Calories

Healthy, because

Even smarter

Nutritional values

The cottage cheese-oil dough is a low-fat alternative to short pastry and is rich in protein from the cottage cheese and fiber from the whole wheat flour. Carrots not only add a beautiful color, but also contain plenty of beta-carotene, a precursor to vitamin A. The fat-soluble vitamin is important for healthy eyes.

If you want to save even more fat, you can prepare the filling with nonfat cream cheese instead of regular cream cheese.

1 piece contains
(Percentage of daily recommendation)
Calorie178 kcal(8 %)
Protein11 g(11 %)
Fat7 g(6 %)
Carbohydrates18 g(12 %)
Sugar added0 g(0 %)
Roughage3.4 g(11 %)
Vitamin A1 mg(125 %)
Vitamin D0.5 μg(3 %)
Vitamin E1.6 mg(13 %)
Vitamin K17.3 μg(29 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.2 mg(27 %)
Vitamin B₆0.2 mg(14 %)
Folate43 μg(14 %)
Pantothenic acid1 mg(17 %)
Biotin11.9 μg(26 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C4 mg(4 %)
Potassium395 mg(10 %)
Calcium79 mg(8 %)
Magnesium35 mg(12 %)
Iron2.5 mg(17 %)
Iodine8 μg(4 %)
Zinc1.3 mg(16 %)
Saturated fatty acids1.3 g
Uric acid34 mg
Cholesterol68 mg
Complete sugar7 g

Ingredients

for
12
Ingredients
12 ¼ ozs Whole Grain Spelt Flour
9 ozs low fat Cottage cheese (Drained of liqid)
4 eggs
4 Tbsps Canola oil
salt
3 shallots
1 garlic clove
25 ozs carrots (about 7 carrots)
1 tsp olive oil
peppers
7 ¼ ozs low fat cream cheese
3 ozs milk (low fat)
1 generous pinch Cumin
Nutmeg
2 cilantro
How healthy are the main ingredients?
carrotCottage cheesecream cheeseolive oileggsalt

Preparation steps

1.

For the dough, put 7 ounces of flour in a bowl. Add 9 ounces cottage cheese, 1 egg, canola oil, and 1⁄4 tsp salt. Knead everything with the dough hook of a hand mixer to a smooth dough. If the dough is too firm, add a little more water (a Tablespoon at a time). Form into a ball and place in the refrigerator wrapped in plastic wrap for 15-20 minutes.

2.

Meanwhile, for the filling, peel shallots and garlic and cut into fine cubes. Peel, clean and slice the carrots. Heat olive oil in a pan. Sauté onions and garlic in it over medium heat for 2-3 minutes. Add carrots and sauté for 5 minutes.

3.

Mix remaining eggs with cream cheese and milk, season with salt, pepper, cumin and freshly grated nutmeg.

4.

Roll out the dough on a floured work surface to a circle of slightly more than 10" around. Line a lined baking dish with it, raising a rim. Spread the vegetables on the bottom and pour the egg mixture over them. Bake in preheated oven at 200 °C / 400 °F for approx. 40 minutes, covering quiche with baking paper 10-15 minutes before the end of cooking. Remove quiche from the oven and let cool until lukewarm. In the meantime, shake coriander dry, pluck leaves and sprinkle over quiche.