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Autumn Vegetable and Tomato Quiche
Autumn Vegetable and Tomato Quiche

Autumn Vegetable and Tomato Quiche
A savory quiche featuring seasonal vegetables and tomatoes, perfect for a balanced lunch.
Autumn Vegetable and Tomato Quiche

Provides a balanced mix of protein, carbohydrates, and vegetables to support energy needs for cycle training.

Ingredients:
1
Servings
  • 3
    item
     tomato
  • 4
    item
     egg
  • 100
    g
     spinach
  • 1
    item
     onion
  • 100
    g
     feta cheese
  • 150
    g
     whole wheat flour
  • 75
    g
     butter
  • 200
    ml
     milk
  • 1
    tbsp
     olive oil
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
Preparation Time: 45 minutes
Autumn Vegetable and Tomato Quiche
Instructions:
  1. Preheat the oven to 180°C.
  2. In a bowl, mix whole wheat flour and butter until crumbly. Add a pinch of salt and enough water to form a dough.
  3. Roll out the dough and line a quiche tin. Prick the base with a fork and bake for 10 minutes.
  4. In a pan, heat olive oil and sauté chopped onion until translucent. Add spinach and cook until wilted.
  5. Slice tomatoes and arrange them on the pre-baked crust.
  6. In a bowl, whisk eggs with milk, salt, and pepper. Stir in crumbled feta cheese and the spinach mixture.
  7. Pour the egg mixture over the tomatoes in the crust.
  8. Bake in the oven for 25-30 minutes until set and golden brown.
  9. Let it cool slightly before serving.
Nutrition Per Serving 1200 g Per 100g
Energy 1570 kcal 131 kcal
Protein 60 g 5.0 g
Fibre 12 g 1.0 g
Salt 2 g 0.2 g
Sugar 10 g 0.8 g
Carbohydrates 150 g 12.5 g
Fat 90 g 7.5 g
  • 3
    item
     tomato
  • 4
    item
     egg
  • 100
    g
     spinach
  • 1
    item
     onion
  • 100
    g
     feta cheese
  • 150
    g
     whole wheat flour
  • 75
    g
     butter
  • 200
    ml
     milk
  • 1
    tbsp
     olive oil
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
1
Servings
0

Preheat the oven to 180°C.

In a bowl, mix whole wheat flour and butter until crumbly. Add a pinch of salt and enough water to form a dough.

Roll out the dough and line a quiche tin. Prick the base with a fork and bake for 10 minutes.

In a pan, heat olive oil and sauté chopped onion until translucent. Add spinach and cook until wilted.

Slice tomatoes and arrange them on the pre-baked crust.

In a bowl, whisk eggs with milk, salt, and pepper. Stir in crumbled feta cheese and the spinach mixture.

Pour the egg mixture over the tomatoes in the crust.

Bake in the oven for 25-30 minutes until set and golden brown.

Let it cool slightly before serving.

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