Savoury asparagus quiche.

Light, nutritious and full of flavour, this savoury asparagus quiche is a great way to enjoy seasonal, spring vegetables that support a healthy, balanced diet to help reduce breast cancer risk. Suitable to serve warm or cold, it's an ideal recipe for sharing with family and friends or batch cooking to enjoy later.

Ingredients:

For the pastry: 

• 130g (¾ cup) all-purpose flour + extra for dusting 
• 120g (¾ cup) wholemeal flour 
• 1 pinch of salt 
• 60ml (¼ cup) olive oil 
• 60ml (¼ cup) water 

For the filling: 

• 2 tbsp olive oil 
• 1 onion – thinly sliced 
• 2 garlic cloves – minced 
• 300g asparagus – hard end removed and cut into 2.5 cm pieces* 
• 4 eggs 
• 230ml (1 cup) milk 
• 50g (½ cup) grated parmesan cheese 
• 1 tbsp Dijon mustard 
• 1 tsp dried thyme 
• Salt and pepper 

*to make a nice design on the top of the quiche, don’t cut all the asparagus into small pieces; keep a few that you cut down the length 

How to make it:   

1. Prepare the pastry. In a bowl, mix the all-purpose flour, wholemeal flour and salt with a wooden spatula. Add in the oil and mix until evenly distributed through the flour. Slowly add the water little by little. You should end up with a compact and dense ball. Cover the salad bowl with a cloth and let sit at room temperature for at least 15 minutes. 
2. While the pastry is resting, prepare the vegetables for the filling. Heat 2 tbsp olive oil in a pan (where possible, avoid non-stick cookware) on medium heat. Add the onions and cook until soft, about 5 minutes. Add the garlic and asparagus and cook for another 5-6 minutes. Set aside. 
3. Preheat the oven to 200°C/ 180°C Fan/ Gas mark 6. 
4. When the pastry has sat for at least 15 minutes, spread some extra flour on your worktop and roll it out into a large disc (approx. 27cm or 11 inches) with a thickness of about 5mm. Carefully transfer it to a lightly oiled 23cm (9 inches) tart pan, gently press in the pastry to line the pan and fold in the edges of the pastry to form a border. Using a fork, gently prick the pastry base all over. Pre-cook (blind bake) the pastry for 10-15 minutes in the oven. Remove from oven. 
5. Prepare the egg filling. In a large bowl, whisk together the eggs, milk, cheese, Dijon mustard, thyme, salt and pepper. Add the cooked asparagus to the egg mixture, and gently combine. Pour the egg and asparagus mixture on the pastry. *If you are making a design on top, don’t add the length-cut asparagus to the egg mixture. Add them on top after pouring the egg and asparagus mixture onto the pastry. 
6. Bake the quiche in the oven for 30-35 minutes. Remove the quiche from the oven, and cool for at least 15 minutes before slicing and serving.  
7. Serve warm, at room temperature, or cold. 

Why your body will thank you. 

Asparagus is a non-starchy vegetable; this group of vegetables may help decrease the risk of developing breast cancer. 

This recipe uses wholemeal flour, which has a higher fibre content than all-purpose white flour. A diet high in fibre is associated with a decreased risk of breast cancer. 

Your turn. 

Try our savoury asparagus quiche recipe, snap a picture, and share it with us on social media @breastcanceruk. We love seeing your creations! 

And if you enjoyed this recipe you’ll love our Organic Flavours recipe book, packed with more nutritious meals. Download it today and start exploring new ways to nourish your body. What are you waiting for? Get cooking.