4 healthy and quiche for lunch recipes

4 healthy and quiche for lunch recipes


Find out how to prepare light and tasty options to share with your family

Lunch often requires practicality, but without neglecting the taste and nutritional balance. In this context, the quiche are distinguished as an excellent option: they are versatile, light and can be prepared with different combinations of ingredients. In addition to the practices, they allow you to creatively enjoy vegetables and proteins, causing healthy and, at the same time, sophisticated dishes.




So learn to prepare 4 healthy and quiche for lunch recipes!

Berinjela, courgettes and carrot quiche

Ingredients

Mass

  • 2 cups of full flour tea
  • 4 tablespoons of olive oil
  • 1 egg
  • 4 tablespoons of cold water
  • 1 pinch of salt
  • Olive oil
  • Wholemeal flour flour

Filling

  • 1 zucchini cut into thin stripes
  • 1 carrot cut into thin stripes
  • 1 eggplant thin stripes
  • 3 eggs
  • 1 cup of skim milk tea
  • 1 cup of tea in ricotta.
  • 1 tablespoon of olive oil
  • Salt, ground black pepper and nutmeg nuts to taste

Methods of preparation

Mass

In a bowl, mix the wheat flour with salt. Gradually add the egg, olive oil and cold water, mixing until smooth. Strene the dough in a removable lower pan, fattened with olive oil and flour with wholemeal flour, pressing with your hands until it covers the bottom and sides. Practice the bottom with a fork and bake in a preheated oven at 180 ° C for about 10 minutes. Reserve.

Filling

In a bowl, beat the eggs, milk and ricotta until smooth. Season with salt, black pepper and nutmeg. Pour the cream on the pre-high mix. Arrange the strips of courgettes, carrots and spiral aubergines. Sprinkle with a drizzle of olive oil. Bake in a preheated oven at 180 ° C for about 30-35 minutes until lightly brown and firm the filling. Serve later.

Tuna quicks with onion

Ingredients

Mass

  • 2 cups of chickpeas
  • 3 tablespoons of olive oil
  • 3 tablespoons of natural yogurt
  • 1 pinch of salt
  • 4 tablespoons of cold water
  • Olive oil
  • Chickpeas

Filling

  • 170 g of tuna in pieces, solid in oil and drained
  • 2 rox onions cut into thin slices
  • 3 eggs
  • 1 cup of skim milk tea
  • 1 cup of tea in ricotta.
  • 1 tablespoon of olive oil
  • Salt, ground black pepper and oregano as desired
  • Chopped chives to finish

Methods of preparation

Mass

In a bowl, mix the chickpea flour with the salt. Gradually add natural yogurt, olive oil and cold water until it forms a homogeneous mass. Lift the dough into a removable pan, fattened with olive oil and floured with chickpeas, pressing with your hands until it covers the bottom and sides. Put the bottom with a fork and bake in a preheated oven at 180 ° C for 10 minutes. Reserve.

Filling

In a pan, heat the olive oil over medium heat and brown the onions until they are slightly caramelized. Reserve. In a bowl, beat the eggs with skimmed milk and ricotta, season with salt, black pepper and oregano. Mix the tuna and onion of the cream. Pour the filling on the pre-alleged mass. Bake in a preheated oven at 180 ° C for about 30-35 minutes until the filling adapts and brown slightly. Ends with chopped chives before serving.



Spinach and feta cheese quiche

Spinach quiche with feta cheese

Ingredients

Mass

  • 1 cup of full flour tea
  • 1 cup of oat flour tea
  • 4 tablespoons of olive oil
  • 1 egg
  • 4 tablespoons of cold water
  • 1 pinch of salt
  • Olive oil
  • Wholemeal flour flour

Filling

  • 2 cups of leaves of leaves spinach bit
  • 1 chopped onion
  • 2 wedges of chopped garlic
  • 3 eggs
  • 1 cup of whole milk tea
  • 150 g of crushed feta cheese
  • 1 tablespoon of olive oil
  • Salt, ground black pepper and nutmeg nuts to taste
  • Basil leaves to finish

Methods of preparation

Mass

In a bowl, mix the flour and salt. Gradually add the egg, olive oil and cold water until it forms a homogeneous mass. Strene the dough in a removable lower pan, fattened with olive oil and flour with wholemeal flour, pressing with the hands until the bottom and sides cover and bake in a preheated oven at 180 ° C for about 10 minutes. Reserve.

Filling

In a pan, heat the olive oil over medium heat and brown the onion and garlic until golden brown. Add the spinach, brown for a few minutes and season with salt and black pepper. Reserve. In a bowl, beat the eggs with whole milk, add the feta cheese and season with the nutmeg. Mix the sautéed spinach cream and pour the pre-cotto dough over it. Bake in a preheated oven at 180 ° C for 30-35 minutes until the filling adapts and brilliantly brown. Finish with basil leaves and serve.

Mushrooms with garlic

Ingredients

Mass

  • 2 cups of oat flour tea
  • 4 tablespoons of olive oil
  • 5 tablespoons of cold water
  • 1 pinch of salt
  • Olive oil
  • Oatmeal for flour

Filling

  • 200 g of fungus Paris in slices
  • 1 stem of thin slices slices
  • 300 g of Tofu Fermo
  • 1 cup of oat milk tea
  • 2 tablespoons of nutritional yeast
  • 2 tablespoons of olive oil
  • 2 wedges of chopped garlic
  • 1 tablespoon of corn starch
  • 1/2 lemon juice
  • Salt, ground black pepper and nutmeg nuts to taste
  • Chopped parsley to finish

Methods of preparation

Mass

In a bowl, mix the oatmeal with salt. Gradually add the olive oil and cold water until it forms a homogeneous and malleable mass. Strene the dough in a removable lower pan, fattened with olive oil and oatmeal flour, pressing with your hands until it covers the bottom and sides. Practice the bottom with a fork and bake in a preheated oven at 180 ° C for about 10 minutes. Reserve.

Filling

In a pan, heat the olive oil over medium heat and sauté the garlic, the leeks and mushrooms until golden brown and the release aroma. Season with salt and black pepper. Reserve. In a blender, tofu beat, oat milk, corn starch, lemon juice, nutritional yeast, nutmeg and salt. Mix the beaten cream with the mushroom and garlic braised. Pour the filling on the pre-alleged mass and level well. Bake in a preheated oven at 180 ° C for 30-35 minutes until the filling adapts and brilliantly reduced. Ends with parsley and serves then.

Source: Terra

You may also like