Introduction to Healthy Asparagus Quiche
When you think of a comforting homemade meal, quiche is likely among the first to come to mind. It’s not only versatile but also allows you to showcase seasonal produce like asparagus. Filled with tender veggies and a creamy egg base, a wholesome asparagus quiche is perfect for any occasion, from a simple weeknight dinner to an elegant brunch gathering.
Why Choose a Quiche for Your Homemade Meal?
Quiche makes for an incredibly adaptable dish—you can enjoy it warm, serve it chilled, or even have it as leftovers the next day. Asparagus adds a delightful crunch and a burst of color to your quiche, making it not just tasty but visually appealing as well. Plus, it’s a fantastic way to sneak in some vegetables, ensuring you get a nutritious boost while satisfying your cravings.
Did you know that incorporating leafy greens and veggies into your meals can significantly impact your overall wellness? According to the Centers for Disease Control and Prevention, only about 10% of adults consume the recommended amount of vegetables daily. So, why not make your meal both delicious and nutrient-rich by diving into this healthy asparagus quiche? You'll be surprised at how easy and rewarding it is to whip up this delightful dish, impressing friends and family alike!
For more delicious ideas, check out EatingWell for healthy recipes that feature seasonal ingredients.
Ingredients for Healthy Asparagus Quiche
Essential Ingredients for the Crust
To create a delicious and flaky crust for your asparagus quiche, gather the following essentials:
- All-purpose flour: This classic choice provides a tender texture.
- Whole wheat flour: Adding this not only boosts nutrition but also offers a nuttier flavor.
- Kosher salt: Enhances the crust's taste and balances the flavors.
- Extra virgin olive oil: This healthier fat keeps the crust moist while adding heart-healthy benefits.
- Water: Just enough to bring the dough together.
Fresh Ingredients for the Filling
The star of your quiche is undoubtedly the filling. For freshness and flavor, you will need:
- Asparagus: Tender and vibrant, diced into 1-inch pieces.
- Onion: Thinly sliced for a sweet, aromatic essence.
- Garlic: A clove minced enhances the depth of flavor.
- Asiago cheese: Adds a savory note; feel free to substitute with feta or goat cheese for variety.
- Eggs & milk: These create the custard-like base that holds it all together.
Optional Ingredients for Customization
Want to personalize your asparagus quiche? Consider adding these optional ingredients:
- Herbs: Fresh thyme or tarragon elevate the flavor profile.
- Turkey bacon or chicken ham: For a lovely protein boost without the heavy fats.
- Vegetables: Feel free to mix in other seasonal veggies like spinach or bell peppers!
Experimenting with these ingredients not only allows for unique combinations but can also cater to dietary preferences or what’s available in your pantry. Happy cooking!
Preparing Healthy Asparagus Quiche
Creating a healthy asparagus quiche is simpler than you might think. This delightful recipe is perfect for brunch or a light dinner and is a great way to incorporate fresh produce. Here’s a step-by-step guide to help you whip up this delicious dish!
Make the crust dough
The first step to a delectable quiche is a robust crust. Start by combining ¾ cup of all-purpose flour, ¾ cup of whole wheat flour, and ½ teaspoon of kosher salt in a food processor. Pulse a few times to mix. Next, add ¼ cup of extra virgin olive oil and pulse until it's well distributed. Gradually pour in ¼ cup of water, pulsing until the mixture clumps together. Turn the dough onto a floured surface, knead it lightly, and shape it into a 1-inch thick disk. Wrap it in plastic and let it rest for an hour to ensure a flaky crust.
Prepare the filling ingredients
While your dough rests, it’s time to gather the filling ingredients. You’ll need 12 ounces of fresh asparagus, a thinly sliced onion, a minced garlic clove, and ½ cup of grated Asiago cheese. Optional, but highly recommended, are herbs like fresh thyme or tarragon. These ingredients will bring richness and depth to your asparagus quiche!
Blind bake the quiche crust
After the resting period, preheat your oven to 375°F and roll out the dough into an 11-inch circle about ⅛-inch thick. Carefully place it into a 9-inch pie dish, crimping the edges for a perfect finish. To prevent the crust from puffing up while baking, cover it with parchment paper and fill it with pie weights or dried beans. Bake for 20 minutes, then remove the weights and bake for an additional 10 minutes until lightly golden.
Sauté the vegetables
While your crust is baking, heat 1 teaspoon of olive oil in a nonstick skillet over medium heat. Add the sliced onion and sauté until it becomes translucent (about 5 minutes). Then, toss in the asparagus and cook until tender, around another 5 minutes. Finally, stir in the minced garlic for just a minute until fragrant, and then pour the vegetable mixture into your blind-baked crust. Top it off with the grated cheese for that melty goodness.
Combine the egg mixture
In a separate bowl, whisk together 4 large eggs, 1 cup of 2% milk, 1 tablespoon of Dijon mustard, 1 teaspoon of chopped herbs (if using), and a pinch of salt and pepper. Pour this creamy mixture into the crust until it’s about ¼ inch from the top—you might have some leftover depending on your pan's depth.
Assemble and bake the quiche
Now that everything is assembled, it’s time to bake! Place the quiche in the oven and bake for 30-35 minutes until the edges are set but the center still has a slight jiggle. Let it cool for about 15 minutes before slicing. Whether served warm, at room temperature, or chilled, this healthy asparagus quiche is sure to impress and satisfy!
Enjoy your cooking adventure! For more inspiring recipes and Mediterranean ingredients, check out The Mediterranean Dish shop.
Variations on Healthy Asparagus Quiche
Add-ins: From mushrooms to spinach
Want to elevate your asparagus quiche? Consider incorporating a variety of add-ins like sautéed mushrooms, fresh spinach, or even roasted red peppers. These ingredients not only add richness but also maximize your veggie intake. Simply toss them into the sauté pan with the onions for a flavor-packed filling.
Herb Swaps: Fresh thyme vs. tarragon
Experiment with different herbs to give your quiche a unique twist. While fresh thyme adds a subtle earthiness, tarragon offers a delightful anise flavor. These herbs are easy to find at your local grocery store, and you might discover a new favorite combination.
Cheese Options: Feta, goat cheese, and more
Cheese is the star of any quiche. Try swapping Asiago for tangy feta or creamy goat cheese for a different texture and taste. Each cheese brings its own flair, so feel free to mix and match until you find the perfect combo. Don't hesitate — get creative!
Cooking tips and notes for Healthy Asparagus Quiche
Perfecting your crust technique
To achieve the perfect quiche crust, make sure to use cold ingredients when mixing, as this helps keep the crust flaky. When blind baking, utilize pie weights or dried beans to prevent the dough from puffing up. Don't rush the resting time; this relaxes the gluten, leading to a more tender texture.
How to season your filling
A delicious filling starts with seasoning! Use fresh herbs like thyme or tarragon to elevate the flavor of your asparagus quiche. Incorporating a touch of Dijon mustard also adds depth. Taste as you go—don't hesitate to adjust salt and pepper!
Ensuring even baking
For uniform cooking, place your quiche in the center of the oven and rotate halfway through if needed. Bake until the edges are set but the center remains slightly jiggly. Allowing it to cool for about 15 minutes before slicing helps maintain its shape. Enjoy your asparagus quiche warm, at room temperature, or even cold!
Serving Suggestions for Healthy Asparagus Quiche
Pairing Ideas: Salads and Sides
To elevate your asparagus quiche, consider pairing it with a light salad. A simple arugula salad tossed with olive oil and lemon juice complements the quiche's flavors beautifully. For a heartier option, try a quinoa or farro salad with roasted vegetables — it adds texture and nutrients.
Perfect for Brunch, Lunch, or Dinner
This versatile dish shines at brunch, alongside fresh fruit or Turkey Bacon. It also works wonderfully for lunch, perhaps served with a side of roasted sweet potatoes. For dinner, add a classic green salad or even some grilled chicken ham for protein, making it a complete meal.
Storing Leftovers: Best Practices
Leftover quiche can be a delightful treat! Store it in an airtight container in the fridge for up to three days. Reheat in the oven at 350°F for a warm, crispy finish. Alternatively, you can freeze slices wrapped tightly for up to three months. Just thaw overnight in the fridge and reheat as desired!
Time Breakdown for Healthy Asparagus Quiche
Preparation Time
Getting your asparagus quiche ready is a breeze! You’ll need about 1 hour for prep. This includes making the crust and prepping those delectable asparagus and other filling ingredients.
Cook Time
Pop your quiche in the oven, and let it work its magic for around 35 minutes. This step is where all the flavors meld together beautifully!
Total Time
From start to the moment you serve, expect to invest about 2 hours and 50 minutes. This includes the resting time for your crust, so it’s perfect for those leisurely weekend brunches when you want to impress your guests.
Don't forget to check out resources on how to store asparagus to keep your ingredients fresh for this delicious recipe. Enjoy!
Nutritional Facts for Healthy Asparagus Quiche
Calories and Key Nutrients
One serving of this delightful asparagus quiche contains approximately 229 calories. It’s packed with vital nutrients that support overall health. Each slice provides a good dose of protein, fiber, and calcium, making it a satisfying choice for any meal!
Breakdown of Fats, Carbs, and Proteins
This quiche balances healthy fats, complex carbohydrates, and protein, with:
- Fats: 12.1g (primarily from olive oil and cheese, including heart-healthy monounsaturated fats)
- Carbohydrates: 21.4g (from whole wheat flour and vegetables, providing energy)
- Protein: 9.8g (thanks to eggs and the nutritional powerhouse of asparagus)
For more details on nutritious ingredients and their benefits, check out this resource on healthy fats and proteins which dives deeper into how they contribute to a balanced diet. Enjoy this tasty, healthful dish knowing it supports your body well!
FAQs about Healthy Asparagus Quiche
Can I make this quiche ahead of time?
Absolutely! This asparagus quiche can be made ahead of time, making it perfect for busy weekdays or hosting brunch. Once baked, allow it to cool completely, then store it in an airtight container in the refrigerator for up to 3 days. To reheat, simply pop it in the oven at 350°F for about 15-20 minutes until warmed through. If you prefer to serve it cold, it’s just as delicious straight from the fridge!
What can I replace if I’m gluten-free?
If you’re following a gluten-free diet, substitute the all-purpose and whole wheat flours in the crust with a cup-for-cup gluten-free flour blend. Just ensure the blend contains xanthan gum for proper texture. Also, double-check that your baking powder is gluten-free. Your quiche will taste just as delightful!
Is it possible to freeze the quiche?
Yes, you can freeze your asparagus quiche! Wrap it tightly in plastic wrap and aluminum foil, then store it in the freezer for up to 2 months. When you’re ready to enjoy it, thaw the quiche overnight in the refrigerator and reheat it as described earlier. What a convenient way to savor delightful flavors anytime!
Conclusion on Healthy Asparagus Quiche
Creating a homemade asparagus quiche is not just about feeding your body; it’s about delighting your senses with fresh ingredients and flavors. Whether enjoyed at brunch or dinner, this dish brings joy and satisfaction to your table, making your mealtime a celebration of health and togetherness. Embrace the joys of homemade cooking!
Asparagus Quiche
Equipment
- Food processor
- Large nonstick skillet
- 9-inch pie dish
- Floured rolling pin
Ingredients
For the dough
- ¾ cup all-purpose flour plus more for dusting
- ¾ cup whole wheat flour
- ½ teaspoon kosher salt
- ¼ cup extra virgin olive oil
- ¼ cup water
For the filling
- 1 teaspoon extra virgin olive oil
- ½ medium onion thinly sliced
- 12 ounces asparagus cut into 1-inch pieces
- 1 clove garlic minced
- ½ cup grated Asiago cheese (56g)
- 4 large eggs
- 1 cup 2% milk
- 1 tablespoon Dijon mustard
- 1 teaspoon chopped fresh thyme or tarragon leaves optional
- ½ teaspoon kosher salt divided
- ⅛ teaspoon freshly ground black pepper
Instructions
Making the Dough
- Add the all-purpose flour, whole wheat flour, and salt into the bowl of a food processor and pulse a few times to mix.
- Pour in the olive oil and pulse until evenly it’s distributed through the flour.
- Add the water and pulse until the mixture begins to clump and is evenly moistened.
- Turn the dough onto a lightly floured work surface and lightly knead by hand until the dough comes together into a ball.
- Press the dough into a disk, about 1 inch thick. Wrap the disk in plastic and let it rest at room temperature for 1 hour.
Baking the Crust
- Arrange a rack in the center of the oven and preheat to 375°F.
- Dust your countertop lightly with flour. Use a floured rolling pin to roll out the dough to an 11-inch circle, about ⅛-inch thick.
- Carefully transfer the dough into a 9-inch pie dish by rolling the dough around the rolling pin and unrolling it into the pie plate.
- Gently press in the dough to line the pie dish. Roll and fold the overhang of dough to build up the edges.
- Trim excess dough as you work around the circumference of the pie dish.
- Cover the crust with parchment paper or tin foil. Fill with pie weights or dried beans and bake for 20 minutes.
- Remove the parchment and pie weights and bake for 10 minutes.
Cooking the Filling
- Heat 1 teaspoon of olive oil in a large nonstick skillet over medium heat.
- Add the onions and cook, stirring occasionally until translucent and softened, about 5 minutes.
- Add the asparagus and cook until tender and bright green, another 5 minutes.
- Stir in the garlic and cook for 1 minute until fragrant.
- Remove from the heat and slide the vegetables into the blind-baked crust.
- Top with the grated cheese.
Making the Egg Mixture
- In a large mixing bowl, whisk together the eggs, milk, Dijon mustard, herbs (if using), ½ teaspoon salt, and ⅛ teaspoon pepper.
- Pour the egg mixture into the crust, stopping ¼ inch from the top.
Baking the Quiche
- Bake the quiche for 30-35 minutes, or until the edges are set but the center still jiggles just a little.
- Remove the quiche from the oven, and cool for at least 15 minutes before slicing and serving.
- Serve warm, at room temperature, or cold.
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