lunch & dinner, recipes

quiche with pumpkin & Brussels sprouts

I have been looking forward to showing you this recipe for the last week. It contains so many components that I love each of them individually, but all of them together it’s truly the perfect combination. And probably the best thing about this quiche recipe is the many variations.

vegan and high protein quiche base

I love quiche more than anything, but unfortunately the dough contains an incredible amount of butter. That’s why I have always tried to find a healthy variant. And now I have not only a very clean, but also vegan and extremely high in protein variation. Moreover, my dough contains only 3 ingredients! So of course you can combine it with every filling your are fancy.

Autumn stuffing with Brussels sprouts and pumpkin

But I have to admit, that I am especially proud of this stuffing! The combination of Brussels sprouts, bacon and pumpkin simply tastes absolutely delicious. And of course you can also put this delicious filling on a classic quiche dough. But of course the nutritional values will be different then.

I hope you like the recipe as much as I do. I’m looking forward to your feedback if you have tried a part of it or even the whole recipe. If you are still looking for more pumpkin recipes, you can just drop by here.
I wish you a nice week. 🙂

Quiche mit Kürbis und Rosenkohl

Autumn Quiche

healthy, high protein quiche with a pumpkin and brussels sprouts filling
Prep Time 25 mins
Cook Time 25 mins
Total Time 45 mins
Servings 3 servings

Ingredients
  

for the quiche dough

  • 75 grams deoiled sunflower flour Alternatives: unflavored protein powder or whole grain spelt flour
  • 75 gams oat flour (oats chrushed in a blender)
  • 120 garms unsweetend soy yoghurt
  • sea salt

for the filling

  • 250 grams Hokkaido pumpkin
  • 100 ml egg whithes (or 2 small eggs)
  • 100 ml soy milk
  • 1 tsp instant vegetable stock
  • 350 grams Brussels sprouts
  • 1/2 leek
  • 75 grams bacon cubes fat-reduced
  • 40 grams gratin cheese (light)

Instructions
 

  • Preheat the oven to 190 degrees circulating air. Chop the pumpkin piece into 4 pieces and put it in the oven for about 25 minutes.
  • Knead the sunflower and oat flour with the soy yoghurt and some sea salt to a dough. Then press the dough into a flat, round silicone form. Since the dough is a bit sticky, it is best to moisten your hands and press it into the tin piece by piece. Then put it aside in order to prepare the filling.
  • Wash the sprouts, remove the stink and cut the florets into quarters or sixths. Place in a large pan and brown well, stirring occasionally. Meanwhile, wash the leeks, halve them lengthwise and cut them into fine rings. Add to the pan together with the bacon cubes, season with a little salt and pepper. Let it fry for another five minutes on a low heat.
  • Take the pumpkin out of the oven and mash it with a fork to a smooth puree. Then whisk it with the milk, the egg whites and the broth powder.
  • Place the Brussels sprouts mixture on the quiche base and spread the pumpkin sauce evenly over it. Finally, spread the cheese on top and put the quiche in the oven for about 20 to 25 minutes. (It's best to check in between if the filling has already set).
  • This quiche goes very well with a nice lamb's lettuce salad. 🙂

Notes

Nutritional values for one serving:
  • calories: 357 kcal
  • fat: 8,6 g
  • carbohydrates: 28.9 g
  • protein: 35.2 g

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