Vegetable Quiche

This high-protein vegetable quiche combines a variety of fresh vegetables and eggs in a flaky crust, making it a satisfying and nutritious dinner option. Perfect for any night of the week, this dish is both delicious and easy to prepare.

Ingredients

• Pie crust - 1 (store-bought or homemade)
• Eggs - 4 large
• Milk - 120 ml
• Spinach - 100 g, fresh or frozen
• Bell pepper - 1 medium, diced
• Zucchini - 1 small, grated
• Onion - 1 small, finely chopped
• Garlic - 1 clove, minced
• Feta cheese - 100 g, crumbled
• Olive oil - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Dried oregano - 1/2 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 and garlic until translucent, about 3-4 minutes.
3. Add the diced bell pepper and grated zucchini to the skillet and cook for another 3-4 minutes until softened.
4. Stir in the spinach and cook until wilted (if using fresh), then remove from heat and let cool slightly.
5. In a mixing bowl, whisk together the eggs, milk, salt, black pepper, and oregano until well combined.
6. Spread the sautéed vegetable mixture evenly over the pie crust, then pour the egg mixture on top.
7. Sprinkle the crumbled feta cheese over the egg mixture.
8. Bake in the preheated oven for 30-35 minutes, or until the quiche is set and the top is lightly golden.
9. Allow to cool for a few minutes before slicing and serving.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 30 g
• Fiber: 3 g
• Sugar: g
• Sodium: 600 mg
• Cholesterol: 220 mg
• Total Fat: 22 g
• Saturated Fat: 6 g
• Unsaturated Fat: 14 g
• Water: 0.15 L

Health Benefits

• High in protein from eggs and feta cheese, supporting muscle health.
• Rich in vitamins and minerals from a variety of vegetables.

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