What’s better than a dish you can eat for breakfast, brunch, or dinner? We’re not quite sure, which is why we love our Roasted Red Pepper and Vegetarian Refried Bean Quiche for any occasion! This dish is full of tasty goodness, and is a healthy, creative twist on the traditional carbohydrate-heavy, calorie-laden quiche. You can try it by itself or pair it with avocado slices–either way, it’s going to be a mouthwatering recipe that will leave you smiling with happiness. Not only is this quiche delicious, it’s low in calories and sodium, but high in protein. Studies have shown that eating protein increases satiety and can aid in weight management or weight loss (1, 2), which is why it’s important to incorporate it in every meal! So the next time you have friends over for brunch, go ahead and try out this delicious recipe that’s sure to impress even the most pickiest of eaters.
Roasted Red Pepper & Vegetarian Refried Bean Quiche
- 1 teaspoon olive oil or butter
- 4 corn tortillas (sprouted corn tortillas are a good option)
- 6 eggs
- ⅓ cup almond milk (your choice of milk)
- ½ cup refried beans
- ¾ cup roasted red peppers
- ½ cup salsa
- ¼ cup Mexican blend, cheddar cheese or cheese alternative
- ½ - 1 teaspoon cilantro
- Preheat oven to 375°F.
- Lightly grease an 8-by-8-inch casserole dish or 9-inch pie pan with olive oil or butter.
- Place the corn tortillas on the bottom of the pan. You might need to cut the tortillas to fit the pan size.
- In a small bowl, beat eggs and milk with a whisk.
- Spread refried beans on top of the corn tortillas.
- Evenly place roasted red peppers on top of the refried beans
- Pour egg mixture over roasted red peppers.
- Sprinkle with salsa then cheese.
- Bake for 30 minutes, until cooked and casserole is golden brown.
- Top with cilantro and serve.
Sprouted corn tortillas are minimally processed, as they use the whole corn kernel.
Serving size: 1 tortilla Calories: 220 Fat: 10 g Saturated fat: 3 g Carbohydrates: 15 g Sugar: 4 g Sodium: 375 mg Fiber: 3 g Protein: 14 g Cholesterol: 270 mg
(1) Protein, weight management, and satiety. American Journal of Clinical Nutrition. http://ajcn.nutrition.org/content/87/5/1558S.long
(2) Dietary protein–its role in satiety, energetics, weight loss and health. British Journal of Nutrition. http://www.ncbi.nlm.nih.gov/pubmed/23107521