Eating well doesn’t have to be complicated — and vegetable quiche proves that. This preparation is a delicious and practical way to guarantee the intake of nutrients that the body needs every day. Including more vegetables in your meals helps control weight, improve mood and reduce inflammation in the body, benefits that make a difference in anyone’s routine.
With the right quiche recipes, you can create a colorful, tasty and nutritious lunch in no time. We have selected five versions with vegetables for you to try, vary your menu and prove that health and flavor go together very well. Check it out!
1. Leek quiche
Ingredients
Massa
- 1 and 1/2 cups of whole wheat flour
- 2 tablespoons olive oil
- 1 pinch of salt
Filling
- 2 stalks of leek in slices
- 3 eggs
- 1/2 cup grated cheese light
- 1/2 cup of milk
- 1 tablespoon olive oil
- 1 teaspoon of salt
Preparation mode
Massa
In a container, mix the wheat flour, olive oil and salt and work until you obtain a smooth dough. Then, line a mold with a removable bottom with the dough, pressing the bottom and sides well and making holes with a fork. Book.
Filling
In a frying pan, heat the olive oil over medium heat and sauté the leek until soft. Book. In a bowl, mix the eggs, milk, grated cheese and salt until a homogeneous cream is formed.
Then, distribute the leek over the dough and pour the cream on top. Bake in a preheated oven at 180°C for about 35 minutes or until set and lightly browned.
2. Pumpkin quiche
Ingredients
Massa
- 1 cup whole wheat flour
- 2 tablespoons olive oil
- 1/4 cup of water
- 1 teaspoon of salt
Filling
- 1 cup of tea pumpkin in small cubes
- 3 eggs
- 1/2 cup grated cheese light
- 1/2 cup of milk
- 1 tablespoon olive oil
- 1/2 teaspoon nutmeg
- 1 teaspoon of salt
Preparation mode
Massa
In a bowl, mix the whole wheat flour, olive oil, water and salt until a firm dough forms. Line the bottom and sides in a mold, pressing well. Prick the dough with a fork and set aside.
Filling
Bake the pumpkin in a roasting pan with olive oil, over medium heat, until soft and lightly golden. In a bowl, mix the eggs, milk, grated cheese, nutmeg and salt. Distribute the roasted pumpkin over the dough and pour the cream over it. Bake in a preheated oven at 180°C for about 35 minutes, until firm.
Ingredients
Massa
- 1 cup whole wheat flour
- 1 ovo
- 2 tablespoons olive oil
- 1 teaspoon of salt
Filling
- 500 g chopped spinach
- 1/2 cup sliced mushrooms
- 3 eggs
- 1/2 cup cubed cheese
- 1/2 cup of milk
- 1 tablespoon olive oil
- 1 teaspoon of salt
Preparation mode
Massa
In a bowl, mix the wheat flour, egg, olive oil and salt until a smooth dough forms. Then, roll out the dough and line the bottom and sides of the pan, pressing well to make it uniform. Prick the dough with a fork and set aside.
Filling
In a frying pan, heat the olive oil over high heat and sauté the mushrooms until golden. Add the spinach and sauté until wilted. Then, in a bowl, mix the eggs, milk, diced cheese and salt.
Then, distribute the stew over the dough and pour the cream on top. Bake in a preheated oven at 180°C for about 35 minutes, until firm and lightly golden. Remove from the oven, wait a few minutes and serve.
4. Kale Quiche
Ingredients
Massa
- 2 cups of oat flour
- 2 eggs
- 1/4 cup olive oil
- 3 pinches of salt
Filling
- 1 bunch of chopped kale
- 2 eggs
- 1/2 cup of cream light
- 1/2 cup of tea cheese grated parmesan
- 1 teaspoon of garlic paste
- 1 tablespoon olive oil
- Salt to taste
Preparation mode
Massa
In a container, mix the oat flour, salt, eggs and olive oil until a homogeneous and smooth dough forms. Line the bottom and sides of a pan, pressing well and prick the dough with a fork. Bake in a preheated oven at 180°C for around 20 minutes.
Filling
In a pan, heat the olive oil over medium heat, add the garlic paste and salt. Add the cabbage and sauté over low heat until wilted. In a bowl, mix the eggs, cream, parmesan cheese and salt. Add this mixture to the sautéed cabbage and mix well.
Then, remove the dough from the oven, distribute the filling on top and return to the oven for about 8 minutes, until slightly firm. Serve then.
5. Eggplant quiche
Ingredients
Massa
- 1 and 1/2 cups of whole wheat flour
- 3 tablespoons olive oil
- 1/4 cup of water
- 1 teaspoon of salt
Filling
- 2 eggplants cut into cubes
- 3 eggs
- 1/2 cup grated cheese light
- 1/2 cup of milk
- 1 tablespoon olive oil
- 1 teaspoon of paprika
- 1 teaspoon of salt
Preparation mode
Massa
In a container, mix the whole wheat flour, olive oil, water and salt until you obtain a homogeneous dough. Then, line a mold, covering the bottom and sides.
Filling
Heat the olive oil over medium heat and brown the eggplant until soft and lightly toasted. Add the paprika and mix. In a bowl, mix the eggs, milk, grated cheese and salt. Distribute the eggplant over the dough and pour in the cream. Bake in a preheated oven at 180°C for about 35 minutes, until golden.