Spring Vegetable Quiche

with Goat Cheese

and Potato Crust

NUTRITIONAL NOTES

 

POTATOES: Most people eat potatoes in the form of unhealthy food choices, such as French fries, potato chips, or baked potatoes loaded with unhealthy fats like butter , and sour cream. Take away the unhealthy fats, and a potato is an exceptionally low calorie, high fiber food that offers significant protection against heart disease and cancer.     

 

ASPARAGUS: High in Vitamins K and A. Asparagus has a unique combination of anti-inflammatory nutrients aiding in digestive support, heart health and blood sugar regulation.  As a result of its very strong anti-inflammatory and antioxidant nutrient composition, eating asparagus reduces your risk for certain cancers, including possibly leukemia.

GREEN PEAS: Peas contain a unique assortment of health-protective phytonutrients, including prevention against some types of cancer.  High in anti-oxidant and anti-inflammatory benefits, peas are also a surprisingly good source of heart healthy omega-3s.  Green peas are considered to be an environmentally friendly food, as pea crops provide the soil with important nitrogen benefits.  

Gluten-Free, Dairy-Free Option

Serves about 6-8

Ingredients:

Potato Crust:

½ cup grated onion

1 large russet potato

1 tsp salt

1 tsp dry thyme

1/2 egg*

¼ cup gluten-free flour 

Filling:

2 tbsp olive oil

2 ½ cup (1 large) leeks, washed and diced

2 cloves of garlic, minced

½ bunch of asparagus, cut into bite sized pieces

½ red pepper, diced

½ cup peas, frozen or fresh

1 cup spinach leaves, chopped

4 tbsp crumbled goat cheese, optional

6 eggs 

½ cup nut milk

1 tsp salt

½ tsp pepper

Instructions:

  1. Preheat oven to 450°F. Grease a 9- or 10-inch deep-dish pie pan. In a medium bowl, set a dish towel as a strainer over a bowl.

  2. Grate the onions into the dish towel, and press out the extra liquid into the bowl by wrapping the onion and squeezing the dish towel.   

  3. When the onions are drained, transfer them to a bowl and combine them with the egg, salt, thyme and flour. 

  4. Grate the potatoes into the same dish towel. Press out any extra liquid, then combine with the onion mixture, mixing to combine.

  5. Pat the mixture into pie pan and up the sides, but not all the way to the top (this prevents the edges from burning). Bake uncovered for 20 minutes until lightly golden brown.  

  6. After 20 minutes, brush the potatoes with oil, then bake for 5 minutes more, until the edges are deep golden brown. Remove from the oven and turn the oven temperature to 350°F.

  7. While the crust is baking, heat the olive oil in a large skillet over medium-high heat. Add the leeks, and garlic and cook until the leeks are wilted. Then add the asparagus and red pepper and sauté for another 2-3 minutes, until crisp tender.  Add in your peas and spinach, turning quickly and seasoning with salt and pepper to taste. After about 1 minute, turn the heat off and set aside.  

  8. Sprinkle the goat cheese (if using) evenly on the base of the pie crust. Then layer the sautéed vegetables on top.  

  9. Whisk the eggs, milk, salt and pepper together, and pour slowly over the vegetables. 

  10. Return the quiche to the oven and bake for another 25 to 30 minutes, until the center is set. Remove from the oven and cool for 10 minutes before slicing. Serve warm.

 

* You can add the extra half of egg into your egg filling.  

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amy@oregoncancerfoundation.org

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