Baked Vegetable Quiche

This Baked Vegetable Quiche is a delicious and nutritious dish packed with fresh vegetables and creamy eggs. Perfect for brunch or a light dinner, it’s a satisfying way to enjoy a healthy meal.

Ingredients

• Whole wheat pie crust - 1 (9-inch)
• Eggs - 3 large
• Milk - 120 ml
• Spinach - 100 grams, chopped
• Red bell pepper - 50 grams, diced
• Zucchini - 50 grams, grated
• Onion - 30 grams, finely chopped
• Feta cheese - 50 grams, crumbled
• Olive oil - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Dried oregano - 1/4 teaspoon

Steps

1. Preheat the oven to 180°C (350°F).
2. In a skillet, heat olive oil over medium heat and sauté the onion until translucent, about 3-4 minutes.
3. Add the red bell pepper and zucchini to the skillet, cooking for an additional 3 minutes.
4. Stir in the chopped spinach and cook until wilted, about 2 minutes. Remove from heat and let cool slightly.
5. In a mixing bowl, whisk together the eggs, milk, salt, pepper, and oregano.
6. Stir in the sautéed vegetables and crumbled feta cheese into the egg mixture until well combined.
7. Pour the vegetable and egg mixture into the pie crust, spreading it evenly.
8. Bake in the preheated oven for 30-35 minutes, or until the quiche is set and lightly golden on top.
9. Allow to cool for 5 minutes before slicing and serving.

Nutrition

• Calories: 300
• Protein: 12 g
• Carbs: 30 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 500 mg
• Cholesterol: 200 mg
• Total Fat: 18 g
• Saturated Fat: 5 g
• Unsaturated Fat: 11 g
• Water: 0.2 L

Health Benefits

• Rich in vitamins and minerals from the vegetables.
• High in protein from eggs and feta cheese, promoting muscle health.

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