Spinach & Mushroom Crustless Quiche

3.8.17 / Comment

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Add more plant-based foods to your menu with our Spinach and Mushroom Crustless Quiche!  Our version has been health-ified from the traditional dish (which is filled with butter and flour), so this is something that you can feel good about eating. Filled to the brim with tomatoes, spinach, mushrooms, and onions, this recipe is one that you don’t want to miss out on! Perfect for a lazy weekend brunch or busy weeknight dinner, it is sure to become a staple on your weekly menu rotation. For a fun brunch idea, pair the quiche with our fruit salad with skyr, roasted red breakfast potatoes, and blueberry crumb squares for a menu that will satisfy even the most hungry of guests.

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This quiche is filled with plant-based ingredients, but the mushrooms take things to the next level in terms of flavor and health. Packed full of nutritional goodness, a one cup serving of mushrooms provides 40 calories, 3 grams of fiber, 5 grams of protein, and 0 milligrams of cholesterol. They are also rich in riboflavin, niacin, pantothenic acid, phosphorus, potassium, copper, and selenium. Studies have shown that niacin may help with cardiovascular disease, as it may protect the arteries and prevent hyperlipemia (excess buildup of fat in the arteries) (1), so it’s important to make sure that this vitamin is consumed on a regular basis. So go ahead and enjoy the mushrooms present in this quiche–the health benefits are just another reason why you should eat more plant foods!

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Spinach & Mushroom Crustless Quiche
 
Prep time
Cook time
Total time
 
Serves: 4 servings
Ingredients
  • 1 tablespoon + ¼ teaspoon olive oil
  • 1 cup onions, diced
  • 1 garlic clove, minced
  • 1 cup crimini mushrooms, diced
  • ⅓ cup grape or cherry tomatoes, chopped
  • 5 ounces baby spinach
  • 2 tablespoons water
  • 5 organic eggs
  • ⅓ cup water, (milk of your choice may be used)
  • 3 tablespoons nutritional yeast
  • 1 tablespoon Dijon mustard
  • 1 teaspoon red pepper flakes
  • ¼ teaspoon sea salt
  • Sprinkle of paprika (optional)
Equipment
  • Saute pan
  • Medium bowl
  • Whisk
  • 9" pie pan
  • Wooden spoon
Instructions
  1. Preheat oven to 375 F.
  2. In a saute pan over medium heat add olive oil, and onions. Saute for about 3-4 minutes, and then add garlic and saute until lightly browned.
  3. Add mushrooms, saute for 1 minute, and then add tomatoes. Mix together and cook for 1-2 minutes. Add spinach and 2 tablespoons of water and cover for 2-3 minutes until spinach is wilted. Set aside when done.
  4. Whisk eggs, ⅓ cup water or milk, nutritional yeast, Dijon mustard, red pepper flakes, and sea salt together in a medium size bowl and set aside.
  5. Oil a 9" pie pan.
  6. Place veggie mixture into the bottom of the pan and spread evenly.
  7. Pour egg mixture over veggies, make sure you leave about ½" of space under the lip of the pan.
  8. Sprinkle paprika over the top, if desired.
  9. Cook for 30 minutes or until set and lightly browned on the top.
Nutrition Information
Serving size: ¼ quiche Calories: 185 calories, Fat: 10 grams, Saturated fat: 3 grams, Carbohydrates: 12 grams, Sugar: 5 grams, Sodium: 320 milligrams, Fiber: 3 grams, Protein: 11 grams, Cholesterol: 260 milligrams

(1) Pharmacological effects of niacin on acute hyperlipemia. Current Medical Chemistry. http://www.ncbi.nlm.nih.gov/pubmed/27063258

 

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