Description
A crustless quiche with Mediterranean vegetables herbs and tangy feta – a taste of sun no matter what the weather is doing outside!
Ingredients
Scale
- Extra Virgin olive oil
- 1 courgette, sliced
- 100 g fresh spinach
- 2 cloves of garlic, diced
- 1 large red onion, sliced
- 1 pepper, cut into small chunks
- 100 g cherry tomatoes, halved
- 2 teaspoons capers, soaked and drained
- 8 eggs
- 100 g low-fat cream cheese
- 100 g feta, cubed or crumbled
- A handful of fresh basil leaves, torn up
- 1 sprig of thyme
- 10 g fresh parsley, finely chopped (OPTIONAL)
- 40 g Parmesan (OPTIONAL)
- Juice of half a lemon
Instructions
- Spray a quiche dish liberally with cooking spray. Put 1 tbsp extra virgin olive oil in a large frying pan over a low heat. Add the garlic and fry gently for 2 minutes.
- Put the capers in a bowl of cold water and soak for 5 minutes. Drain thoroughly.
- Increase heat to medium and add the peppers and courgettes. Fry for 5 minutes, stirring occasionally until both have started to soften.
- Add the basil, thyme, red onion and fresh lemon juice. Continue cooking for 5 minutes.
- Preheat the oven to 200°C/ fan 180°C / 400°F. Add the cherry tomatoes and capers to the pan and cook for 2 minutes.
- Add the spinach and cook for another 5 minutes until it has wilted down completely.. Turn off the heat and let the vegetables cool slightly.
- Crack the eggs into a large bowl or jug and beat lightly with a fork. Add the cream cheese, season well and beat with the fork again – the cream cheese will not completely mix in at this point.
- Add the Parmesan and chopped parsley (if using) to the egg mix and stir in.
- Spread the partly cooked vegetables evenly over the bottom of the prepared quiche dish. Crumble the feta over evenly.
- Pour the egg mix over and gently shake the dish to spread it around. Bake in the oven for 25 minutes or until the quiche is set and golden.
- Leave to cool before serving. Will keep for up to 2 days in the fridge, covered or in a container.
Notes
- You can easily swap ingredients in and out of this quiche- try adding in some diced aubergine, or add half a tablespoon of your favourite pesto to the egg mix!
- Prep Time: 20
- Cook Time: 25
- Method: Bake
- Cuisine: Mediterranean
Nutrition
- Calories: 230.98