Quiche is a versatile and satisfying dish that can be enjoyed for breakfast, lunch, or dinner. One popular and wholesome variation is the Wholly Wholesome Quiche, which emphasizes nutritious ingredients and balanced flavors. This quiche recipe combines fresh vegetables, quality eggs, and wholesome crust ingredients to create a delicious, nutritious meal that’s perfect for family gatherings or casual meals. Whether you’re an experienced cook or a beginner, this Wholly Wholesome Quiche recipe is easy to follow and yields a flavorful, hearty dish everyone will love.
Ingredients for Wholly Wholesome Quiche
The key to a great quiche lies in the quality and freshness of its ingredients. For this Wholly Wholesome Quiche recipe, we focus on natural, minimally processed items that deliver both taste and nutrition.
- Pie Crust: Use a whole wheat pie crust for added fiber and nutrients. You can make your own or buy a pre-made whole wheat crust.
- Eggs: Fresh, free-range eggs are ideal for a rich texture and flavor.
- Milk or Cream: Opt for low-fat milk, whole milk, or a dairy-free alternative like almond or oat milk for creaminess.
- Cheese: Choose a good quality cheese such as cheddar, Swiss, or Gruyère. You can also use reduced-fat cheese for a lighter option.
- Vegetables: Fresh spinach, onions, bell peppers, mushrooms, and tomatoes work well. You can also add zucchini or broccoli for variety.
- Seasonings: Salt, pepper, nutmeg, and fresh herbs like parsley or thyme enhance the flavor.
How to Prepare the Crust
The crust is the foundation of the quiche and using a whole wheat pie crust adds a wholesome touch. If you prefer making your own crust, here’s a simple method:
- Mix 1 1/4 cups of whole wheat flour with 1/4 teaspoon salt in a large bowl.
- Cut in 1/3 cup cold unsalted butter until the mixture resembles coarse crumbs.
- Add 3-4 tablespoons of cold water gradually until the dough comes together.
- Form the dough into a disk, wrap in plastic, and chill for at least 30 minutes.
- Roll out the dough on a floured surface and place it in a 9-inch pie dish.
- Pre-bake the crust at 375°F (190°C) for 8-10 minutes to prevent sogginess.
Preparing the Filling
The filling is where all the flavors come together. Here’s how to prepare it:
- Cook the Vegetables: Sauté onions, bell peppers, mushrooms, and spinach in a little olive oil until tender. This step brings out their natural sweetness and removes excess moisture.
- Whisk the Eggs and Milk: In a bowl, whisk together 4 large eggs and 1 cup of milk or cream. Add salt, pepper, and a pinch of nutmeg for seasoning.
- Add Cheese: Stir in about 1 cup of shredded cheese into the egg mixture for richness and flavor.
- Combine: Mix the sautéed vegetables with the egg and cheese mixture.
Assembling and Baking the Quiche
After preparing the crust and filling, it’s time to assemble and bake your wholesome quiche.
- Pour the filling evenly into the pre-baked pie crust.
- Optional: Garnish with fresh herbs on top for added aroma and visual appeal.
- Bake in a preheated oven at 375°F (190°C) for 35-40 minutes, or until the filling is set and the top is golden brown.
- Allow the quiche to cool for 10 minutes before slicing to help it firm up.
Variations for Wholly Wholesome Quiche
This recipe is flexible and can be customized based on your preferences or what ingredients you have on hand.
- Protein Additions: Include cooked chicken, turkey, or smoked salmon for extra protein.
- Dairy-Free Option: Use plant-based milk and omit cheese or use a vegan cheese substitute.
- Vegetarian Choices: Add more veggies like roasted sweet potatoes, kale, or asparagus.
- Herbs and Spices: Experiment with dill, basil, or oregano to vary the flavor profile.
Serving Suggestions
Wholly Wholesome Quiche pairs beautifully with a variety of sides, making it perfect for any meal.
- Salads: A fresh green salad with lemon vinaigrette balances the richness of the quiche.
- Soup: Serve with a light vegetable or tomato soup for a comforting meal.
- Fruit: Fresh fruit or a fruit salad adds a refreshing sweetness.
- Beverages: Pair with herbal tea, freshly brewed coffee, or a chilled glass of white wine.
Health Benefits of Wholly Wholesome Quiche
This quiche recipe combines whole ingredients that contribute to a balanced diet:
- Whole Wheat Crust: Provides fiber which aids digestion and helps maintain stable blood sugar levels.
- Vegetables: Rich in vitamins, minerals, and antioxidants.
- Eggs: Excellent source of protein, vitamins, and minerals including vitamin B12 and choline.
- Healthy Fats: Using olive oil and quality cheese provides heart-healthy fats.
Tips for the Best Quiche
- Don’t overfill the crust to prevent spillage during baking.
- Make sure to sauté vegetables thoroughly to avoid excess moisture that can make the crust soggy.
- Allow the quiche to cool before cutting to ensure clean slices.
- Use fresh herbs to brighten up the flavors.
the Wholly Wholesome Quiche recipe is a nutritious and delicious dish that’s easy to make and perfect for any occasion. By choosing wholesome ingredients and following these steps, you can enjoy a flavorful quiche that satisfies your taste buds while supporting a healthy lifestyle. Whether served as a hearty breakfast, a light lunch, or a simple dinner, this quiche is sure to become a favorite in your recipe collection.