Wholemeal quiche with spinach, tomatoes and chickpeas

Quiches are often heavy with cream, crème fraiche, cheese, and bacon. But quiches can also be prepared healthily. This vegetarian wholemeal quiche contains spinach, tomatoes and chickpeas, and the dough is made entirely from wholemeal flour, offering a delicious, fibre-rich alternative. 

Ingredients

For the dough 

• 200 g wholemeal flour 
• 1 egg 
• 30 ml extra virgin olive oil 
• 50 g butter – cut into small pieces 
• 1/2 tsp salt 

Filling  

• 1 onion – finely diced 
• 400 g spinach – washed 
• 100 g chickpeas – in glass jar 
• 1 tbsp olive oil 
• 3 eggs 
• 100 ml low-fat dairy milk or plant-based alternative 
• 300 g cherry tomatoes – halved 
• Salt, pepper 
• Pinch of nutmeg 

How to make it:    

To make the dough 

1. Mix the dough: put the wholemeal flour, egg, olive oil, butter, and salt in a bowl. Knead everything into a dough using your hands. If the dough is too dry and crumbly, you can add a little more oil. 
2. Let it rest: shape the dough into a ball, place it in a bowl, cover with a cloth, and leave it in the fridge for at least 30 minutes. 

To make the filling 

1. Sauté the spinach and onions: heat the oil in a frying pan and carefully fry the onion. Add the spinach and continue to cook over low heat until the spinach has wilted. Remove from heat. 
2. Prep the chickpeas: drain the chickpeas and rinse them under water. Put to one side. 
3. Whisk the eggs: in a bowl, add the eggs and milk, season with salt, pepper, and nutmeg, and whisk well. 

Preparing the wholemeal quiche 

1. Preheat and prep the dish: preheat the oven to 180°C / 160°C fan / gas mark 4. Grease the quiche dish with olive oil. 
2. Line the dish: press out the dough to line the dish. (tip: place the dough in the middle of the tin, flatten it, and then gradually push it outwards with your fingers, remembering the edge.) Prick the dough several times with a fork. 
3. Layer the ingredients: spread the spinach and onion mixture evenly over the base. Then add the chickpeas on top and pour the egg-milk mixture over them. 
4. Final toppings: finally, spread the halved tomatoes on top and press them in lightly. 
5. Bake: bake in the oven for about 45 minutes to 1 hour. Check during cooking. 

Why your body will thank you: 

This quiche provides a delicious way to consume significant amounts of fibre and antioxidant-rich vegetables, key components of a balanced diet: 

• High fibre: This recipe uses chickpeas and wholemeal flour, which are both high in fibre. Eating more fibre can help you reach the recommended 30 g a day and may reduce your risk of breast cancer. 
• Antioxidant-rich vegetables: Spinach and tomatoes are non-starchy vegetables that are rich in carotenoids (a plant compound responsible for the bright colours of certain fruits and vegetables). Eating non-starchy vegetables and carotenoid-rich vegetables may reduce the risk of breast cancer. 
• Plant-based protein: chickpeas are a healthy source of plant protein, a great alternative to red or processed meat, which can increase breast cancer risk. Protein is an important part of a balanced diet and is key to building and maintaining all types of body tissue, including muscle.

Your turn: 

Make this wholemeal quiche with spinach, tomatoes and chickpeas, 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 free e-book, Organic Flavours, packed with more wholesome, organic recipes. Download it today and start exploring new ways to nourish your body. What are you waiting for? Get cooking.