This recipe for crustless quinoa quiche is perfect for a healthy lunch that all your friends and family with rave over. It is a plant-based recipe, which makes for a healthier option over a typical quiche that’s filled with cheese and cream and made with pie crust.

With this mouth-watering recipe, there is no longer a need to avoid quiche because of gluten intolerances and other dietary needs. This dish is high in plant-based protein, and it’s also gluten-free, allowing you to avoid unwanted stomach upsets.

Nutritional Benefits

• High in fiber – great for digestive health, lowers cholesterol, blood pressure, regulates blood sugar and prevent spikes

• Vegan and gluten free-fights inflammation in the body

• Cholesterol free, great for heart health and diabetes

• High in plant-based protein-great for repairing tissues

• Great source of plant-based calcium, 26% (eat those greens!) good for strong bones, teeth

• Great source of potassium-625 mg, important for kidney & nervous system function, regulating blood pressure

• High in Vitamin A, 470% DV-great for bone, dental, skin, and eye health as well as regulating blood pressure

• Good source of plant-based iron, better source for the body, 20% DV-important for oxygenation of blood

There are so many benefits to this recipe it seems like they are endless! Enjoy and indulge in this delicious quiche.

Serves: 8

Prep time: 30 minutes

Cook time: 40 minutes

Ingredients:
  • 3 cups cooked quinoa, cooled and set aside (can be done ahead of time)-or 2 cups of soaked quinoa, cooked in 4 cups water (you will have left over)
  • 4 flax eggs=1/4 cup flax meal and ¾ cup water, mix and let sit until thickened, about 5-10 minutes
  • ½ cup almond milk + 2 tbsp
  • 1 tbsp baking powder
  • 8 oz kale blanched in boil water until bright green, roughly 8 cups packed, de-stemed
  • ½ cup minced red onion
  • ½ cup minced celery
  • 1½ cups peeled, chopped sweet potato (8 oz)
  • 1 tsp kosher/sea salt
  • 1 tbsp dried oregano, or 3 tbsp fresh
  • cup fresh parsley
  • ¼ tsp black pepper
Instructions:
  1. Make quinoa. To make, soak 2 cups quinoa for 4-8 hours, rinse and drain. Place in pot with 4 cups water, bring to boil, reduce to simmer and cook until water is absorbed or tender, about 10 minutes (check taste after 10 minutes, if done, drain out extra water). You will have left over quinoa, so use for salads throughout the week.
  2. Preheat oven to 375.
  3. Mix flax meal and water and let it sit.
  4. Blanch kale in boiling water, drain, and rough chop.
  5. Combine kale, celery, onion, potato, and seasoning into a food processor, and pulse until combined.
  6. In a large bowl, add quinoa, almond milk, flax eggs, and processed veggie mixture, stir until combined.
  7. Pour mixture into a smallish baking pan, about a 7×12, or whatever seems to fit your amount. I have tripled this and made a 9×13 pan plus able to make bite size appetizers.
  8. To make appetizer-sized portions, use cookie scoop and place balls onto a silpat, or parchment paper. You will cook these for less time, about 20 minutes until balls brown slightly up and become somewhat firm (enough that they hold together).

Source:familylifegoals.com

Other included sources linked in Family Life Goals article:

livestrong.com

Original Article Source:

foodrevolution.org