Healthy Onion, Tomato and Courgette Quiche
Flavourful, Light & Gluten-FreeThis vibrant summer quiche is bursting with sweet caramelized onions, earthy courgettes, and juicy tomatoes, all in a golden, crisp crust that’s oil-free, gluten-free, and dairy-free.Light yet decadent, it’s perfect for brunch, lunch with a side salad, or a picnic. Enjoy it warm or cold for a taste of summer in every bite!
Equipment
- 1 medium Pot
- 1 24 cm Round Tart Tin Loose base
Ingredients
For the crust:
- 2 Tbsp of ground Flaxseeds
- 4 Tbsp of filtered Water
- 1 cup of raw Sunflower Seeds
- 1 cup of Chickpea flour
- 1/2 cup of Tapioca flour
- 2 Tbsp of Nutritional Yeast
- 3 Tbsp of ice cold filtered water
For the filling:
- 2 big or 3 medium Onions
- 5 Garlic cloves
- Fresh Thyme leaves Rosemary or Oregano
- Courgette red Pepper and Cherry Tomatoes
- 1 Tbsp of Miso paste
- 1 Tbsp of Soya sauce
- 1/2 Tbsp of Balsamic Vinegar
For the ‘no egg’ Mixture:
- 1 pack 300gr of silky Tofu
- ½ tsp of ground Turmeric
- ½ tsp of smoked Paprika
- 1 tsp of Garlic powder
- 1 tsp of Onion powder
- ½ tsp of Black Salt Kala Namak
- 2 Tbsp of Nutritional Yeast
- 2 Tbsp of Chickpea flour
- 1/4 cup of Plant milk
- freshly cracked black pepper
- 1/8 tsp of Chilly flakes optional
Instructions
- Start by mixing the ground Flaxseeds with the 3 Tbsp of filtered water for the crust and let it rest for 1 to10 mins. Meanwhile cut the onions in half and cut in thin slices. Heat a Dutch oven pan over a medium-high burner. Once it’s hot add the thinly sliced onions.
- We aren’t using oil so cover them with a lid to allow the trapped steam to start cooking for 5 mins. If they release some water take off the lid and stir frequently to help dry the onions until they’re light brown. Later, add a few spoons of water to deglaze the pan if needed. Stir frequently to prevent burning and continue cooking for about 15 minutes until the onions are golden brown. Add the minced garlic and Thyme leaves and stir for 2 mins until fragrant. Add the Balsamic Vinegar, Soy Sauce and Miso paste then let it cook for another 10 mins on a lower burner.
- While the Onions are cooking grind the sunflower seeds to a flour. Don’t over mix or it can turn into butter. Add all the dry ingredients for the crust to a bowl. Mix well before adding the Flaxseed mixture and the 3 Tbsp of Filter water. Mix to incorporate.
- The mixture will look very dry but don’t be tempted to add more water. Kneed the dough with your hands to absorb the water then form into a ball. If it is very crumbly add a few splashes of water. Please keep in mind if it is too wet it will stick when rolling.
- Pre-heat the oven at 180C fan. Sprinkle some Chickpea flour on a parchment sheet then with a floured rolling pin start rolling and stretch the crust dough to a bit bigger than the size of your tin tart. I’m using a 24cm (9 inch) form.
- With the help of the parchment sheet turn the dough into the tart form. Use your fingers to lightly press the dough against the sides and cut the excess dough. Poke a few holes with a fork across the bottom. Bake for 14 mins or until it turns light golden.
- To the cooked onions add the sliced red Pepper and sliced Courgette then let them soften for another 5 mins stirring occasionally to prevent burning. Take it off the burner and pour it into a bowl to cool down.
- Add all the ingredients of the ’no egg’ mixture to your food processor and blitz until smooth.
- Pour the mixture into the bowl with the cooked Onions, Pepper and Courgette.
- Fill the blind baked crust with the onion, Peppers, Courgette and ‘no egg’ mixture up to the top.
- Decorate the top with sliced Tomatoes and Courgette to taste then sprinkle with some Thyme leaves and bake for 35 mins at 180C.
- Allow to cool at least 15 mins before removing the form to cut. Serve cold or warm with a fresh Salad or on it’s own and enjoy it
Notes
Black Salt (Kala Namak) is the secret ingredient. Due to its high sulfur content it adds an eggy taste and smell which makes it perfect for this tofu ‘no egg’ mix. If you don't have it just omit.