History of Quiche
Did you know quiche is actually an Italian dish? The Italians were the first to combine eggs, cream, and pastry together in the 1200s AD. (Wikipedia) The pastry was an unappetizing, coarse dough not meant to be eaten. Instead, it was used to hold savory contents- sometimes dozens of pheasants, quails, or “4 and 20 blackbirds” (perhaps the origin of the nursery rhyme). (NY Times Cooking)
In the 14th century, the dish made its way to England. It wasn’t until the 17th century that France claimed their first quiche Lorraine, inspired by the Germans. (Wikipedia) Today we think of quiche as a French dish, likely because heavy ingredients like cream, cheese, and bread have become synonymous with French cuisine.
Healthy Quiche
Although quiche was originally known for its cream, eggs, and pastry- boasting high amounts of saturated and trans fat- in modern times it can be adapted to offer less fat with nearly any combination of ingredients you want.
Quiches today can be sweet or savory; made of pastry dough or crustless; and be nutrient-dense or calorie-dense. What all quiches have in common is the ability to act as an open tart for any combination of flavors and textures.
The Appeal of Quiche
Quiche is easy to make and can be customized to whatever you and your family enjoy eating. Like pizza, you can pick your fillings, cheese, and seasonings.
The options for quiche don’t end with the ingredients; it can also be served for any meal of day. It provides a healthful combination of protein, carbs, and fat. For an Easter or Mother's Day brunch, it is simply perfect.
Below is a gluten-free, vegetarian quiche recipe. It maintains the traditional crust by using a store-bought gluten-free frozen pie crust. It eliminates the cream to limit the saturated fat. For a colorful spring look, green broccoli and red onion are the featured ingredients, along with mushrooms and Jarlsberg cheese.
This quiche can be the center of your vegetarian brunch, contributing color and flavor to the table. Feel free to swap ingredients with your favorite veggies or cheese. I recommend cheddar, Swiss, or gouda.
Allergen Information
This vegetarian quiche is gluten-free, nut-free, soy-free, sesame-free, and safe for fish and shellfish allergies. For those seeking a milk-free recipe, simply leave the cheese out and mix the eggs with water instead of milk.
*This recipe does contain eggs.
The gluten-free frozen pie crust can be purchased at retailers such as Trader Joe’s or Whole Foods. The crust used in this recipe was a brand called Wholly Wholesome, but you can use any that is available.
Vegetarian Quiche Recipe
A gluten-free, no cream, allergen-friendly adaptation to a traditional quiche.
Yield: 4 entrée-size servings
Prep Time: 20 mins. Cook Time: 35 mins. Total Time: 55 mins.
Ingredients
1 gluten-free frozen pie crust
1 Tbsp Canola oil
1 cup brown or white mushrooms, washed and sliced
½ tsp ground black pepper
1 cup fresh broccoli florets, washed and chopped
½ cup red onion, diced
6 large eggs
¼ cup milk or water
½ cup Jarlsberg (or your favorite semi-soft cheese), shredded
Directions
Remove pie crust from freezer and thaw according to package instructions.
Pre-heat oven to 400°F. Wash and prep veggies.
Heat Canola oil in a non-stick sauté pan over medium heat.
Add mushrooms to the pan and sauté about 5 minutes. Sprinkle with black pepper.
While the mushrooms cook, crack the eggs into a large bowl and add the milk or water. Whisk well and set aside.
Evenly distribute cooked mushrooms, raw broccoli, and raw onion throughout the pie crust. Pour egg mixture on top of the veggies. Sprinkle cheese on top.
Place quiche on a baking sheet to catch any spillover and position in the center of the oven. Bake for 30-35 minutes, or until the quiche is firm throughout.
Nutrition
Serving Size: ¼ (1 of 4 entrée-sized slices)
Calories: 395, Fat: 24g, Saturated Fat: 9g, Cholesterol: 289mg, Protein: 15g, Total Carbs: 30g, Fiber: 1g, Sugars: 7g, Added Sugars: 0g, Sodium: 389mg
(Nutrition calculated using 1% milk and Jarlsberg cheese.)
For nutrition counseling or help meal planning, make an online appointment with a Registered Dietitian at ZESTNutritionService.com