Crustless Vegetable Quiche
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 227.5
- Total Fat: 9.2 g
- Cholesterol: 151.5 mg
- Sodium: 411.7 mg
- Total Carbs: 22.5 g
- Dietary Fiber: 5.3 g
- Protein: 12.4 g
View full nutritional breakdown of Crustless Vegetable Quiche calories by ingredient
Introduction
A delicious quiche to set aside for lunches or eat for supper! The masala makes it a bit spicy, but I countered that with the chickpeas. A delicious quiche to set aside for lunches or eat for supper! The masala makes it a bit spicy, but I countered that with the chickpeas.Number of Servings: 6
Ingredients
-
1 pat butter
3 tbs cornflour (about 20g)
1tbs olive oil
4 eggs
½ c egg whites (3 eggs' worth)
¾ c milk, 2%
2 tbs goat's milk yoghurt, full cream (optional)
½ tsp salt
½ tsp pepper
1 tsp Andhra Masala
1 clove Garlic, minced
1 L Onion, chopped
1 M Eggplant, chopped into half-inch cubes
2 Zucchini, baby, quartered lengthwise & sliced
1 cup Mushrooms, pieces
1 Tomato, seeded & chopped
1¼ c Garbanzo beans
¼ c (about 40g) Low fat Feta Cheese, crumbled
Directions
Place rack in center of oven. Preheat oven to 375 F/ 190 C
Lightly grease round pan with butter. Line bottom of pan with cornmeal & dust it up on the sides as well. Layer garbanzo beans along bottom (into 1 even layer).
Whisk egg whites,eggs, milk, yoghurt & spices.
Heat large pan with olive oil. Sauté garlic & onions, stirring them to coat in oil, until soft. Then add in the following order, waiting until each ingredient is somewhat soft before moving on to the next: Eggplant, zucchini, mushrooms. Finally, add tomato and just cook it for a few minutes, stirring it in to blend flavours.
Stir Vegetable Combo into Egg Combo.
Pour filling into pan.
Top with cheese, sprinkled evenly across the top.
Bake 40-50 min/ until golden, puffed, & set in center/ until knife to middle exits clean.
Let it cool before slicing & serving. Best served warm.
**Masala mixes can be bought where Indian foods are sold. If you dislike spicy food, you can exclude the masala or substitute it with another spice.
***Because my pan was so deep, I had to cook it a little extra. The top of your quiche might not be quite so very brown.
Number of Servings: 6
Recipe submitted by SparkPeople user MELISHKA.
Lightly grease round pan with butter. Line bottom of pan with cornmeal & dust it up on the sides as well. Layer garbanzo beans along bottom (into 1 even layer).
Whisk egg whites,eggs, milk, yoghurt & spices.
Heat large pan with olive oil. Sauté garlic & onions, stirring them to coat in oil, until soft. Then add in the following order, waiting until each ingredient is somewhat soft before moving on to the next: Eggplant, zucchini, mushrooms. Finally, add tomato and just cook it for a few minutes, stirring it in to blend flavours.
Stir Vegetable Combo into Egg Combo.
Pour filling into pan.
Top with cheese, sprinkled evenly across the top.
Bake 40-50 min/ until golden, puffed, & set in center/ until knife to middle exits clean.
Let it cool before slicing & serving. Best served warm.
**Masala mixes can be bought where Indian foods are sold. If you dislike spicy food, you can exclude the masala or substitute it with another spice.
***Because my pan was so deep, I had to cook it a little extra. The top of your quiche might not be quite so very brown.
Number of Servings: 6
Recipe submitted by SparkPeople user MELISHKA.