Springy Vegetable Quiche – A Fresh, Flavorful Delight

Introduction:

Recipe for Springy Vegetable Quiche! 🥧🌿 Bursting with colorful, fresh veggies, this quiche combines a light and fluffy egg filling with a golden crust made from thin slices of sweet potatoes. Perfect for breakfast, brunch, or a light lunch, it’s easy to prepare and full of nutritious ingredients. Whether you’re hosting a gathering or looking for a meal-prep-friendly option, this Springy Vegetable Quiche will bring freshness to your table. Ready to cook? Let’s get started with Elonore Chef IA’s helpful tips!

Elonore Chef IA’s Tip: “Make sure to sauté your veggies until tender before adding them to the quiche; this will enhance the flavors and prevent any moisture from making the crust soggy.”

A Brief History of Quiche:

Quiche is traditionally known as a French dish, but it has its origins in German cuisine, where the word ‘quiche’ is derived from ‘kuchen’ (cake). Initially made with a pastry crust, filled with eggs, cream, and smoked bacon, quiches have evolved to include a variety of fillings. The Springy Vegetable Quiche celebrates this evolution by focusing on fresh, seasonal vegetables and a healthier sweet potato crust.

 

Springy Vegetable Quiche : Perfect Occasions

Springy Vegetable Quiche is ideal for:

• Weekend Brunches: The perfect centerpiece for a beautiful weekend meal.
• Meal Prep: Make it ahead and enjoy a slice each morning or for lunch.
• Light Dinners: Serve with a salad for a simple, balanced meal.
• Picnics & Gatherings: Easy to transport and serve at any casual event.

 

Springy Vegetable Quiche Recipe

Ingredients You’ll Need:

• Crust:
  • 2 large sweet potatoes, peeled and thinly sliced 🍠
  • 1 tablespoon olive oil 🫒
  • Salt and pepper to taste 🧂
• Filling:
  • 1 cup spinach, chopped 🌿
  • 1/2 cup bell peppers, diced 🌶️
  • 1/2 cup cherry tomatoes, halved 🍅
  • 1/4 cup red onions, diced 🧅
  • 1/2 cup feta cheese, crumbled 🧀
  • 4 large eggs 🥚
  • 1/2 cup milk or cream 🥛
  • 1 teaspoon dried oregano 🌿
  • Salt and pepper to taste 🧂

Step-by-Step Instructions:

1. Prepare the Sweet Potato Crust:

• Preheat your oven to 400°F (200°C). Grease a pie dish.
• Arrange thin slices of sweet potatoes, overlapping them to create a crust. Brush with olive oil and season with salt and pepper.
• Bake the crust for 15-20 minutes until tender and slightly golden.

2. Cook the Vegetables:

• While the crust bakes, sauté diced bell peppers and red onions in a pan until they are softened.
• Add spinach and cherry tomatoes, stirring until the spinach is wilted.

3. Prepare the Egg Mixture:

• In a bowl, whisk together eggs, milk, oregano, salt, and pepper.
• Stir in crumbled feta cheese to add a creamy texture to the filling.

4. Assemble the Quiche:

• Reduce the oven temperature to 375°F (190°C).
• Spread the sautéed vegetables evenly over the baked sweet potato crust.
• Pour the egg mixture over the vegetables.

5. Bake and Serve:

• Bake the quiche for 30-35 minutes or until the center is set and the top is golden. Let it cool slightly before slicing and serving.

Tips and Variations:

• Add Extra Protein: Include diced ham or smoked salmon for a heartier meal.
• Cheesy Goodness: Swap feta with cheddar, mozzarella, or Swiss cheese for a different flavor.
• Spice It Up: Add a dash of chili flakes or hot sauce for a bit of heat.

Springy Vegetable Quiche : Nutritional Benefits

Springy Vegetable Quiche is not only delicious but also full of nutrients. Sweet potatoes are a great source of vitamin A, while spinach adds iron, and eggs provide high-quality protein. It’s a well-rounded, balanced meal.

Essential Kitchen Tools for Cooking:

• Mandoline Slicer: For even, thin slices of sweet potatoes.
• Non-stick Skillet: For sautéing vegetables.
• Mixing Bowl & Whisk: To prepare the egg mixture.
• Pie Dish: For a perfect quiche shape.

Health Considerations and Precautions:

• Dairy-Free: Use plant-based milk and skip the cheese for a dairy-free version.
• Low-Carb Option: Replace the sweet potato crust with a crustless version or a cauliflower crust.
• Allergy Awareness: Ensure the vegetables are cleaned well and cheese is sourced carefully for those with dairy sensitivities.

FAQ

1. Can I freeze Springy Vegetable Quiche?
   • Yes! Wrap slices individually and store them in the freezer for up to 3 months. Reheat before serving.
2. Can I make the quiche ahead?
   • Absolutely! Prepare and bake the night before, then warm it up in the oven when ready to serve.
3. Can I use other vegetables?
   • Feel free to substitute with your favorite vegetables like broccoli, zucchini, or mushrooms.

Feeling inspired? Try making this Springy Vegetable Quiche and share your creations with us! We’d love to see your colorful, delicious quiche.