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. 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 ml olive oil

50 g butter – cut into small pieces

1/2 tsp salt

Filling 

1 onion – finely dices

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

Instructions:  

To make the dough

1. Put the wholemeal flour, egg, olive oil, butter and salt in a bowl.
2. Knead everything into a dough using your hands. If the dough is too dry and crumbly, you can add a little more oil.
3. 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. 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. Drain the chickpeas and rinse them under water. Put to one side.
4. In a bowl, add the eggs and milk, season with salt, pepper and nutmeg and whisk well.

Preparing the wholemeal quiche

1. Preheat the oven to 180 °C/160°C fan/gas mark 4.
2. Grease the quiche dish with olive oil and 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. Do not forget the edge. Don’t get discouraged: within a few minutes, the dough will warm up and will be easier to spread out.
3. Prick the dough several times with a fork.
4. Spread the spinach and onion mixture evenly over the base. Then add the chickpeas on top and pour the egg-milk mixture over it. Finally, spread the halved tomatoes on top and press them in lightly.
5. Bake in the oven 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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