Delicious served as an evening meal with vegetables, or as a light lunch with salad.

Difficulty
Medium
Prep time
20 mins
Cook time
50 mins
Makes
8 serves

Ingredients:

    Base:

  • 3 Weet-Bix biscuits
  • 1 cup plain flour
  • ⅓ cup oil
  • ⅓ cup water
    Filling:

  • 2 tsp oil, extra
  • 1 medium onion, chopped
  • 1 small red capsicum, diced
  • 1½ cups broccoli florets
  • 1 cup pumpkin, cubed
  • 1 zucchini (courgette), sliced
  • 3 eggs
  • ¾ cup soy milk
  • 1 tsp French mustard
  • ½ tsp salt
  • 1 cup reduced fat cheese, grated
  • 125g can corn kernels, drained

How to make:

  1. Place Weet-Bix biscuits in a food processor and process until they resemble breadcrumbs. Add flour.
  2. Combine oil and water, and gradually add to flour mixture while processing. When dough forms into a soft ball, remove from processor and gently knead until smooth.
  3. Place the pastry between two sheets of baking paper and roll out to fit a 20cm flat tin. Ease pastry into tin and trim. Bake “blind” for 10 minutes in a moderate oven at 180°C, then remove the paper and beans and cook for a further 10 minutes. Cool.
  4. Heat extra oil in a frypan and lightly sauté onion and capsicum until soft. Steam broccoli, pumpkin and zucchini (courgette). Whisk together eggs, soy milk, mustard and salt. Sprinkle cheese over base of quiche. Arrange onion and capsicum, steamed vegetables and corn kernels over cheese. Pour egg mixture over vegetables. Bake in a moderate oven, 180°C for 30 minutes or until mixture is set.

Tips:

  • ‘Blind’ baking refers to baking a pastry shell without filling. The pastry is lined with foil or baking paper and then filled with rice or dried beans so that the pastry will keep its shape when baking.
  • This recipe also works well with other vegetables: try experimenting with your favourite seasonal vegetables.
This healthy recipe was created by the nutrition team at Sanitarium Health Food Company. You can find this one and hundreds more here.