Cheesy Vegetable Quiche with Cauliflower Crust
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 176.3
- Total Fat: 10.5 g
- Cholesterol: 159.4 mg
- Sodium: 392.4 mg
- Total Carbs: 8.1 g
- Dietary Fiber: 3.2 g
- Protein: 13.6 g
View full nutritional breakdown of Cheesy Vegetable Quiche with Cauliflower Crust calories by ingredient
Number of Servings: 8
Ingredients
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For the cauliflower crust:
- 1 medium head of cauliflower, stems removed
- 1/2 cup grated Parmesan cheese
- 1 large egg
- 1/2 tsp dried oregano
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp pepper
For the filling:
- half of one medium sized yellow onion, chopped (1/3 cup)
- 1 large bell pepper, chopped
- 10 oz spinach
- 2 cloves garlic, chopped
- 5 large eggs
- 1 cup milk (I used almond milk)
- 1/2 tsp salt
- 1/4 tsp pepper
- 1 cup shredded cheese
- grated Parmesan cheese as needed (approx 2 tbsp)
Directions
For the cauliflower crust:
1. Spray a pie dish with non-stick spray and set aside. Cut cauliflower into pieces, removing as much stem as possible and keeping the florets. Rinse the florets in a strainer.
2. Pulse florets in a food processor until they resemble corn meal. Place in microwave for 5 minutes. When fully cooked, set aside and allow to cool. After cool, use a strong kitchen towel to wring out the moisture. Transfer dry cauliflower to a bowl.
3. Preheat oven to 450'F. In a small bowl, blend together Parmesan cheese, egg, and spices. Add to cooled cauliflower and mix with hands.
4. Transfer dough to pie dish, smoothing it out with your hands, making sure to spread it evenly to cover the bottom and the sides of the dish.
5. Bake for 15-20 mins until edges are brown and overall crust starts browning. Allow to cool on wire rack while you prepare the rest of your quiche filling.
For the Filling:
1. Preheat oven to 350'F. Blot or squeeze out as much moisture as you can from your thawed spinach. Put dry spinach in a large bowl.
2. Spray a large skillet with non-stick spray and heat over medium-high heat. Add chopped onion, garlic, and pepper (and a pinch of salt and pepper) and cook for 5-6 minutes, stirring frequently, or until tender. Spoon cooked vegetables into the same bowl as your spinach, stir to combine, and allow to cool.
3. In a medium bowl, preferably with a spout, whisk the eggs, milk, salt, and pepper until thoroughly combined. Spoon spinach and vegetables into to cauliflower crust, top with shredded cheese, and pour the egg mixture evenly on top of cheese layer. Sprinkle with grated Parmesan cheese and freshly ground pepper.
4. Bake for 40 minutes or until filling is set. Cool for 10 minutes on a wire rack before serving. Cover tightly and store in the refrigerator up to 4 days, or in the freezer up to 2 months.
Serving Size: 8 slices
Number of Servings: 8
Recipe submitted by SparkPeople user KA.BARRY.
1. Spray a pie dish with non-stick spray and set aside. Cut cauliflower into pieces, removing as much stem as possible and keeping the florets. Rinse the florets in a strainer.
2. Pulse florets in a food processor until they resemble corn meal. Place in microwave for 5 minutes. When fully cooked, set aside and allow to cool. After cool, use a strong kitchen towel to wring out the moisture. Transfer dry cauliflower to a bowl.
3. Preheat oven to 450'F. In a small bowl, blend together Parmesan cheese, egg, and spices. Add to cooled cauliflower and mix with hands.
4. Transfer dough to pie dish, smoothing it out with your hands, making sure to spread it evenly to cover the bottom and the sides of the dish.
5. Bake for 15-20 mins until edges are brown and overall crust starts browning. Allow to cool on wire rack while you prepare the rest of your quiche filling.
For the Filling:
1. Preheat oven to 350'F. Blot or squeeze out as much moisture as you can from your thawed spinach. Put dry spinach in a large bowl.
2. Spray a large skillet with non-stick spray and heat over medium-high heat. Add chopped onion, garlic, and pepper (and a pinch of salt and pepper) and cook for 5-6 minutes, stirring frequently, or until tender. Spoon cooked vegetables into the same bowl as your spinach, stir to combine, and allow to cool.
3. In a medium bowl, preferably with a spout, whisk the eggs, milk, salt, and pepper until thoroughly combined. Spoon spinach and vegetables into to cauliflower crust, top with shredded cheese, and pour the egg mixture evenly on top of cheese layer. Sprinkle with grated Parmesan cheese and freshly ground pepper.
4. Bake for 40 minutes or until filling is set. Cool for 10 minutes on a wire rack before serving. Cover tightly and store in the refrigerator up to 4 days, or in the freezer up to 2 months.
Serving Size: 8 slices
Number of Servings: 8
Recipe submitted by SparkPeople user KA.BARRY.