Salmon, vege and chickpea quiche

Summary

Craving a delectable dish to whip up that’s both healthy and scrumptious? Dive into the world of the Salmon, vege and chickpea quiche! It’s a game changer in the culinary universe. Bursting with protein from salmon and chickpeas, and packed with a punch of veggies, this quiche will become your go-to. Read on, and let’s cook up a storm together!

Ingredients:

  • Salmon: 200 grams (7 oz)
  • Vegetables (spinach, bell peppers, tomatoes): 1 cup each (250 ml each)
  • Chickpeas (cooked and drained): 1 cup (250 ml)
  • Eggs: 4 large
  • Whole milk: 1 cup (250 ml)
  • Pie crust (store-bought or homemade): 1
  • Cheddar cheese, grated: 1 cup (250 ml)
  • Salt: 1 tsp (5 ml)
  • Black pepper: 1/2 tsp (2.5 ml)

Preparation and Cook Time: Approximately 50 minutes.

Serves: 4.

Nutritional Facts per Serving:

  • Calories: 410
  • Protein: 24g
  • Fat: 26g
  • Carbohydrates: 22g
  • Dietary Fiber: 4g
  • Sugars: 5g
  • Sodium: 400mg

Let’s Dive into the Cooking:

  1. Prep Work First: Start by preheating your oven to 375°F (190°C). This ensures that by the time your Salmon, vege and chickpea quiche mix is ready, your oven is too.
  2. Lay that Crust: Gently unroll your pie crust into a 9-inch pie dish. Press down gently to fit, ensuring there are no bubbles.
  3. Salmon Prep: Flake your salmon ensuring there are no bones. Remember, quality matters, so choose a good quality salmon for a sumptuous Salmon, vege and chickpea quiche.
  4. Veggie Saute: In a skillet, toss in your veggies with a dash of olive oil. Saute them just enough so they soften a bit, retaining their crisp. 5 minutes should do.
  5. Quiche Mixture: In a mixing bowl, whisk your eggs. Add in the milk, salt, and pepper. Keep whisking until it’s smooth. Now, add in the flaked salmon, sautéed veggies, and chickpeas. Mix it all up.
  6. Layering Time: Pour half of your quiche mixture into the crust. Sprinkle half of the cheese. Repeat. This layering ensures every bite of your Salmon, vege and chickpea quiche is balanced and cheesy!
  7. Bake it Up: Slide your quiche into the oven for about 35 minutes. You’ll know it’s ready when the center is set and the top has a golden hue.
  8. Cooling Off: Let your Salmon, vege and chickpea quiche rest for about 10 minutes before diving in. The wait, oh it’s worth it!

Tips:

  1. Pie Crust: If making a homemade crust, ensure it’s chilled prior to baking. It prevents shrinkage.
  2. Veggies Galore: Feel free to mix up the veggies based on what’s in season or what’s in your fridge.
  3. Spice it Up: For an extra kick, toss in a pinch of chili flakes or smoked paprika.
  4. Dairy-Free: You can swap whole milk for almond or oat milk and skip the cheese if you’re going dairy-free.

Serving Suggestions:

  • Cut your Salmon, vege and chickpea quiche into wedges and serve on a plate with a side of mixed greens or a tangy slaw.
  • A dollop of Greek yogurt or sour cream can complement the flavors.
  • Cold iced tea or a bubbly seltzer pairs perfectly with the quiche.
  • Enjoying your Salmon, vege and chickpea quiche outdoors for a picnic? Pack some fruit salad for a refreshing side.

There you have it! A perfect guide to the most tempting Salmon, vege and chickpea quiche. Here at AH7, we believe in combining health with taste. Dive into this recipe and let the flavors dance on your palate. Cook, eat, repeat!

Salmon, vege and chickpea quiche

Craving a delectable dish to whip up that’s both healthy and scrumptious? Dive into the world of the **Salmon, vege and chickpea quiche**! It’s a game changer in the culinary universe. Bursting with protein from salmon and chickpeas, and packed with a punch of veggies, this quiche will become your go-to. Read on, and let’s cook up a storm together!
5 from 1 vote
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Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes

Nutritions

Nutrition Facts
Salmon, vege and chickpea quiche
Amount per Serving
Calories
410
% Daily Value*
Fat
 
26
g
40
%
Sodium
 
400
mg
17
%
Fiber
 
4
g
17
%
Sugar
 
5
g
6
%
Protein
 
24
g
48
%
* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

  • – **Salmon:** 200 grams 7 oz
  • – **Vegetables spinach, bell peppers, tomatoes:** 1 cup each (250 ml each)
  • – **Chickpeas cooked and drained:** 1 cup (250 ml)
  • – **Eggs:** 4 large
  • – **Whole milk:** 1 cup 250 ml
  • – **Pie crust store-bought or homemade:** 1
  • – **Cheddar cheese grated:** 1 cup (250 ml)
  • – **Salt:** 1 tsp 5 ml
  • – **Black pepper:** 1/2 tsp 2.5 ml

Instructions

  • **Prep Work First:** Start by preheating your oven to 375°F (190°C). This ensures that by the time your Salmon, vege and chickpea quiche mix is ready, your oven is too.
  • **Lay that Crust:** Gently unroll your pie crust into a 9-inch pie dish. Press down gently to fit, ensuring there are no bubbles.
  • **Salmon Prep:** Flake your salmon ensuring there are no bones. Remember, quality matters, so choose a good quality salmon for a sumptuous Salmon, vege and chickpea quiche.
  • **Veggie Saute:** In a skillet, toss in your veggies with a dash of olive oil. Saute them just enough so they soften a bit, retaining their crisp. 5 minutes should do.
  • **Quiche Mixture:** In a mixing bowl, whisk your eggs. Add in the milk, salt, and pepper. Keep whisking until it’s smooth. Now, add in the flaked salmon, sautéed veggies, and chickpeas. Mix it all up.
  • **Layering Time:** Pour half of your quiche mixture into the crust. Sprinkle half of the cheese. Repeat. This layering ensures every bite of your Salmon, vege and chickpea quiche is balanced and cheesy!
  • **Bake it Up:** Slide your quiche into the oven for about 35 minutes. You’ll know it’s ready when the center is set and the top has a golden hue.
  • **Cooling Off:** Let your Salmon, vege and chickpea quiche rest for about 10 minutes before diving in. The wait, oh it’s worth it!

Notes

1. **Pie Crust:** If making a homemade crust, ensure it’s chilled prior to baking. It prevents shrinkage.
2. **Veggies Galore:** Feel free to mix up the veggies based on what’s in season or what’s in your fridge.
3. **Spice it Up:** For an extra kick, toss in a pinch of chili flakes or smoked paprika.
4. **Dairy-Free:** You can swap whole milk for almond or oat milk and skip the cheese if you’re going dairy-free.

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