Spinach and feta quiche

Spinach & Feta Cheese Quiche

I have always been a big quiche lover … great for breakfast, brunch or really any meal! Add a fresh green salad and fruit and you have a delicious meal that’s full of flavor. Over the years we have become more health conscious and shy away from heavy, fat-laden foods, as delicious as they may taste! I make this reduced-fat quiche that is just as delicious.

For the crust … there are many options there too! You can buy organic, already-made pie crusts or make your own, which is surprisingly not difficult if you haven’t tried it. I’ll provide the recipe if you want to give it a try!

There are so many varieties to make. I will give you my two favorites traditional recipes then provide lots of alternatives under the Melissa’s Modification section at the bottom of the recipe for Vegetarian (use eggs) and Vegan options.

Spinach and feta quiche

Spinach & Feta Quiche

The versatility and a full complement of flavors and richness.
Prep Time 15 mins
Cook Time 25 mins
Total Time 50 mins
Course Breakfast, Brunch, Lunch, Main Dish, Side Dish
Cuisine French
Servings 6 people

Ingredients
  

Quiche Filling Ingredients

  • 4 Tbs Minced shallots or white of green onion
  • 2 Tbs Butter or Margerine Or use Earth Balance Vegan olive oil butter
  • 1 10 oz. pkg. Spinach, frozen Or fresh spinach, cooked and drained well
  • 1/4 tsp Himalayan Pink Salt
  • 1/8 tsp Pepper Or to taste
  • 1/8 tsp Nutmeg Or to taste
  • 1/2 cup Feta Cheese, diced or crumbled Ricotta or Dry Cottage Cheese OR Non-Dairy Violife Just Like Feta (delicious)
  • 3 Eggs *Vegan option see under Melissa's Modifications below
  • 1/2 cup Heavy cream Or use a lighter cream to reduce fat
  • 1/4 cup Shredded Swiss Cheese Or use a reduced fat swiss cheese
  • 9 inche Pastry Shell *You can make your own crust – See Melissa's Modifications below.
  • cherry tomatoes Optional

Melissa's Modification – Making your own crust

  • 2 1/2 cups All purpose flour
  • 12 Tbs Earth Balance Vegan Butter
  • 1 tsp Himalayan Pink Salt
  • 1/2 cup Cold water

Melissa's Modifications – Vegan Filling Ingredients

  • 2 1/2 cups Chickpea Flour May be called Garbanzo Bean Flour
  • 2 tsp Fine Sea Salt
  • 1/2 tsp Ground Pepper
  • 3 tbs olive oil
  • 3 cloves Garlic, minced

Instructions
 

  • Preheat oven to 375 degrees.
  • Sauté the shallots or onions in butter or like.
  • Add spinach and stir over a moderate heat for a few minutes to evaporate all the water.
  • Remove from heat, add salt, pepper, nutmeg and cheese of your choice.
  • Beat the eggs and cream together until its nicely blended
  • Stir in spinach mixture & swiss cheese pour into pastry shell.
  • Bake for 25-30 minutes until firm.

Homemade Crust

  • Makes 2 9-inch quiche crusts.
  • Add flour, butter and cold water in a bowl and blend with pastry blender.
  • Blend until well mixed, use your hands to kneed and form a ball.
  • Wrap in plastic wrap and chill in the fridge 1-2 hours.
  • Roll out on pastry board using flour to prevent sticking until 2" bigger than pie pan or tart pan.
  • Set aside and then add your filling. Bake until firm.

Notes

Message from Melissa on Modifications...
Wow, you're thinking, a lot to consider! Keep it simple ... the first time maybe use organic, store-bought pie crusts and go from there with your filling choices. After you love your first spinach & feta quiche, try adding vegetables (mushrooms, sweet peppers and/or tomatoes) to the spinach for more flavor, making your filling a bit more robust.
Vegan filling: I have tried several non-dairy alternatives, and found chickpea flour as the base, though has a slightly heavier texture than eggs and heavy cream, is very similar and blends well with the veggies & non-dairy feta cheese.
Mix all ingredients together until they are well blended, add the sautéed vegetables and pour into the homemade pastry crust. Add halved cherry tomatoes on the top and bake at 500 degrees for 20-25 minutes until firm. 
Nutritional Values:
Traditional Quiche: 450 Calories; 27g Fat; 129mg Cholesterol; 23g Carbs; 710mg Sodium; 17g Protein
Lighter Traditional: 285 Calories;  21g Fat; 104 Cholesterol;13.5g Carbs;  426mg Sodium; 9g Protein
Vegan Quiche: 389 Calories; 27g Fat; 0 Cholesterol; 29g Carbs (healthier Carbs from the Chickpea flour); 9g Protein
Let me know what variety of Quiche you made and how you liked it!
To Healthy Eating!
Melissa