Quiche with zucchini and artichokes

September 22, 2020 | Healthy fast food

meal-prep-zucchini-quiche

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#time for healthy fast food

easy-vegetarian-quiche
easy-vegetarian-quiche

easy-vegetarian-vegetable-quiche
quiche-with-zucchini-and-artichokes
vegetarian-zucchini-artichokes-quiche
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Ingredients for 1 quiche form (approx. 28 cm):

100 g wholemeal spelt flour
100 g oat flour
50 g rice flour
1 EL flax seeds
  pinch of salt
3 tablespoons olive oil
3 eggs
50 ml plant drink
75 g creme fraiche
  salt, pepper
1 zucchini
1 glass (190 g)* artichokes
   
  quiche form (approx. 28 cm)

 

* about 110 g drained net weight

Prep time: 10-15 minutes

Bake time: 40-45 minutes

quiche-zucchini-artichokes

Instructions:

  1. Preheat the oven to 190 °C (top and bottom heat).
  2. Combine the wholemeal spelt flour, oat and rice flour, flax seeds, salt, olive oil and water (100 ml). Knead all of the ingredients with your hands into a dough. If needed, add more water.
  3. Grease the form or line with baking paper, add the batter and spreading out evenly with your hands. Prick several times with a fork and bake for 10 minutes (without topping).
  4. In the meantime, combine the eggs, rice drink, creme fraiche and spices and stir until creamy.
  5. Wash the zucchini and cut into thin slices.
  6. Wash the artichokes in a sieve and drain well.
  7. Take the batter out of the oven, add the vegetables and cover with the egg mixture.
  8. Bake for 40-45 minutes. 

Tips (to exchange) and tricks:

  • The quiche is suitable for freezing.
  • When buying the artichokes, make sure that they are without citric acid or sugar.
  • Exchange creme fraiche for (Greek) yoghurt.
  • Use oat drink or spelt drink instead of rice drink.
  • Add more vegetables like maize and/or peas.
  • Exchange oat flour and/or rice flour for wholemeal spelt flour or buckwheat flour.
  • Use chia seeds instead of flax seeds.
  • You also can use rapeseed or coconut oil instead of olive oil.

This recipe is…

  • … suitable for freezing.
  • … perfect to go.
  • … changeable.
  • … vegetarian.
  • … selfmade
  • … a healthy fast food dish.
quiche-zucchini-artichokes

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