Discover the Ultimate Mediterranean Diet Quiche Recipe for a Healthy and Delicious Meal

Quiche, a savory egg custard baked in a flaky pie crust, is a versatile dish perfect for breakfast, brunch, lunch, or dinner. While often associated with French cuisine, quiche actually originated in Germany during the Middle Ages. It gained popularity in the United States in the 1950s and has continued to rise in popularity ever since. The beauty of quiche lies in its endless flavor possibilities, with various meats, cheeses, and vegetables that can be incorporated into the filling.

This article explores a delicious and healthy Mediterranean diet quiche recipe, packed with colorful vegetables, tangy feta cheese, and fluffy eggs. It's an impressive dish that's both easy to make and full of flavor.

Embracing Mediterranean Flavors in a Quiche

The Mediterranean diet is renowned for its health benefits, emphasizing fresh vegetables, fruits, whole grains, lean proteins, and healthy fats like olive oil. This quiche recipe incorporates many of these elements, creating a dish that's not only delicious but also nutritious.

Recipe Ingredients: A Symphony of Flavors

The key to a great quiche is using high-quality ingredients that complement each other.

For the Crust:

Pie dough: You can use homemade pie dough or store-bought for convenience. If using homemade, ensure it is chilled before rolling. A partial wheat crust adds a flaky, nutty flavor that pairs well with the Mediterranean filling. For a gluten-free option, consider a 3-ingredient pie dough.
Flour and salt: Combine together in a medium bowl.
Oil and water: Whisk together in a small bowl until thickened, then stir in herbs.

For the Filling:

Eggs: Whole eggs are essential for the creamy texture of the quiche.
Milk and heavy cream: The combination of milk and heavy cream creates the perfect creamy texture quiche is known for. Half-and-half can be used as a substitute, but the blend of milk and heavy cream is preferred for the creamiest result.
Olive oil: Used for sautéing the vegetables, olive oil is a staple in the Mediterranean diet and adds a touch of healthy fat.
Onion: A sweet onion adds a mild sweetness to the filling.
Garlic: Minced garlic is preferred over garlic powder or garlic salt for its fresh, robust flavor.
Zucchini: A must for this vegetarian quiche, zucchini adds a mild, slightly sweet flavor.
Spinach: This quiche is loaded with delicious vegetables, and spinach is a great addition. If using frozen spinach, be sure to thaw it first and squeeze out all the excess liquid.
Kalamata olives: These salty olives add a distinct Mediterranean flavor. If you're hesitant about olives, don't skip them.
Sundried tomatoes: Bursting with flavor, sundried tomatoes are a wonderful addition to this quiche. If using dried tomatoes, be sure to hydrate them first.
Feta cheese: This classic Mediterranean cheese is salty and flavorful and adds a tangy note to the quiche.
Oregano: Adds an earthy, herbaceous flavor that complements the other Mediterranean ingredients.
Salt and pepper: To enhance the flavors of the other ingredients.

Step-by-Step Instructions: Creating Your Mediterranean Quiche

Preparing the Crust:

Roll the pie dough: On a lightly floured surface, roll the pie dough to about 14-16 inches in diameter. This will provide enough dough to cover the pie pan and create a crimped edge.
Fit the pan: Gently place the rolled pie dough into your pie pan. Press it into the pan, fold over the edges, and crimp to create a decorative edge.
Blind bake: Place a piece of parchment paper into the pie crust, being careful not to disrupt its shape. Fill the parchment with pie weights or uncooked beans to prevent the crust from shrinking during baking.
Bake: Place the pie crust in a preheated oven at 395 degrees Fahrenheit for 10 minutes with the weights. Then, carefully remove the parchment and pie weights and bake for another 5-7 minutes, or until the crust is lightly golden. This process, known as blind baking, ensures that the bottom of the crust does not get soggy.

Preparing the Filling:

Sauté the vegetables: Heat olive oil in a large skillet over medium heat. Add the chopped onion and zucchini and sauté for about 5 minutes, stirring occasionally. Add the minced garlic and spinach and sauté for another 2 minutes, or until the spinach is wilted. Remove from heat and let it cool slightly.
Combine the ingredients: In a medium-sized bowl, whisk together the eggs, heavy cream, oregano, salt, and pepper. Don't over-whip the eggs, but ensure they are well mixed. Add in the sundried tomatoes, feta cheese, and kalamata olives. Mix well. Finally, add the sautéed vegetables and mix everything together.

Assembling and Baking the Quiche:

Pour the filling: Pour the vegetable and egg mixture into the blind-baked pie crust. Spread evenly.
Bake: Place the quiche in a preheated oven at 350 degrees Fahrenheit and bake for about 40 minutes, or until the egg custard is set and the crust is golden brown. The quiche will puff up in the oven, and if you gently tap the center, it should bounce back slightly.
Cool and serve: Remove the quiche from the oven and let it cool for about 10 minutes before slicing and serving. This allows the filling to set properly.

Tips for the Perfect Mediterranean Quiche

Blind-bake the pie crust: This is crucial to prevent a soggy bottom.
Sauté vegetables: Sautéing vegetables like onions and zucchini before adding them to the filling helps to reduce their moisture content, preventing a watery quiche.
Hydrate sundried tomatoes: If using dried sundried tomatoes, be sure to hydrate them in hot water for 10-20 minutes before chopping and adding them to the filling.
Don't over-whip the eggs: Over-whipping the eggs can result in a tough quiche.
Use high-quality ingredients: The quality of the ingredients will directly impact the flavor of the quiche.

Variations and Adaptations

This Mediterranean quiche recipe is highly adaptable to your preferences and dietary needs.

Crustless quiche: For a gluten-free or low-carb option, you can omit the crust altogether. Simply grease a pie plate with olive oil and pour the filling directly into it.
Vegetable variations: Feel free to experiment with different vegetables based on your preferences and what's in season. Bell peppers, mushrooms, broccoli, and asparagus are all excellent additions.
Cheese variations: Gruyere, goat cheese, and sharp cheddar are all delicious alternatives to feta cheese.
Add protein: If you're looking to add some protein to your quiche, consider incorporating cooked bacon, sausage, or ham.

Serving Suggestions

This Mediterranean quiche is delicious on its own, but it also pairs well with a variety of side dishes.

Salad: A fresh salad, such as a Greek salad or a simple green salad with lemon vinaigrette, complements the richness of the quiche.
Soup: A light soup, such as tomato soup or vegetable soup, makes a satisfying meal when paired with quiche.
Fruit: A fruit salad or a simple platter of fresh fruit provides a refreshing contrast to the savory quiche.

Make-Ahead and Storage Instructions

This Mediterranean quiche can be made ahead of time and stored in the refrigerator for up to 3 days. It can also be frozen for up to 3 months. To reheat, simply bake in a preheated oven at 350 degrees Fahrenheit until heated through.

Read also: Delicious Mediterranean Recipes

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