7 September, 2023

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. The dough is made entirely from wholemeal flour.  

Serves: 4

Preparation time: 2 hours (including letting the dough rest and baking in the oven)

Ingredients:  

For the dough

200 g wholemeal flour 

1 egg 30 g olive oil 

50 g butter 

1/2 tsp salt 

Filling 

1 onion 

400 g spinach (washed and drained well) 

300 g cherry tomatoes (or vine tomatoes cut into pieces) 

100 g chickpeas (in glass jar) 

1 tbsp olive oil 

3 eggs 

100 ml low-fat dairy milk or plant-based alternative 

Salt, pepper 

Pinch of nutmeg 

 

Instructions:  

To make the dough

  1. Put the wholemeal flour, egg, olive oil, butter and salt in a bowl.  
  2. Tip: Cut the butter into small pieces to make kneading easier. 
  3. Knead everything into a dough using your hands. If the dough is too dry and crumbly, you can add a little more oil. 
  4. Shape the dough into a ball, place it in a bowl and cover with a cloth and leave it in the fridge for at least 30 minutes. 

To make the filling

  1. Finely dice the onion. Heat the oil in a frying pan and carefully fry the onion.  
  2. Add the spinach and continue to cook over low heat until the spinach has wilted. Remove from heat. 
  3. Halve the cherry tomatoes. Drain the chickpeas and rinse them under water. Put to one side. 
  4. Place the eggs and milk in a bowl, season well with salt, pepper and nutmeg and whisk well. 

Preparing the wholemeal quiche

  1. Grease the quiche dish/spring form cake tin with olive oil using a silicone brush.  
  2. Take the pastry from the fridge and press it out to line your quiche dish/spring form cake tin.  
  3. Tip: Place the dough in the middle of the tin, flatten it and then gradually push it outwards with your fingers. Do not forget the edge. Don’t get discouraged: In the beginning, the dough will still be quite hard to work, but within a few minutes, it will warm up and will be easier to spread out. 
  4. Prick the base several times with a fork. 
  5. Spread the spinach and onion mixture evenly over the base. Then put the chickpeas on top and pour the egg-milk mixture over it. Finally, spread the halved tomatoes on top and press them in lightly. 
  6. Bake in the preheated oven (180° upper/lower heat) for about 45 minutes to 1 hour. Check during cooking.  

Why this is good for you  

Wholemeal flour has a higher fibre content than regular white flour. More and more studies are showing that a diet high in fibre is associated with a decreased breast cancer risk.  

Spinach leaves are rich in carotenoids such as lutein and β-carotene. Lycopene is the major carotenoid in tomatoes. Carotenoids are substances found in fruit and vegetables that are responsible for their bright red, yellow, orange and purple colours. Carotenoids act as a type of antioxidant for humans and have also been linked with a reduced breast cancer risk, especially when you eat lots of them!  

Enjoyed this wholemeal quiche recipe and are craving more like this? Breast Cancer UK’s brand new recipe e-book is out now! Download (for free) ‘Organic Flavours’ today. What are you waiting for? Get cooking.

If you make this don’t forget to tag us! @breastcanceruk.



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