Mediterranean Diet Mushroom Quiche
Savor the irresistible flavors of the Mediterranean Diet Mushroom Quiche, a wholesome twist on a classic favorite. This nutrient-rich quiche features a hearty whole wheat pie crust filled with a delectable blend of tender mushrooms, sweet onions, garlicky goodness, and vibrant spinach. The luscious egg and milk mixture is elevated with tangy crumbled feta cheese and a sprinkle of fresh parsley, creating the perfect balance of creaminess and bold Mediterranean flair. Lightly seasoned with salt and black pepper and baked to golden perfection, this dish is as satisfying as it is nutritious. Whether served warm or at room temperature, this quiche is ideal for breakfast, brunch, or a wholesome weeknight dinner. Packed with high-protein ingredients and fresh veggies, it's a delightful nod to the Mediterranean lifestyle, offering a healthy and flavorful meal option for the whole family.
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Recipe Information
Ingredients
- 1 9-inch Whole wheat pie crust
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 2 cloves Garlic, minced
- 250 grams Mushrooms, sliced
- 100 grams Spinach leaves, chopped
- 4 large Eggs
- 1 cup Milk
- 100 grams Feta cheese, crumbled
- 2 tablespoons Fresh parsley, chopped
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Preheat the oven to 375°F (190°C).
Place the whole wheat pie crust in a 9-inch quiche or pie pan. Press it gently to fit into the edges, trim excess if necessary, and set aside.
Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
Add minced garlic and sliced mushrooms to the skillet and continue to cook until the mushrooms are tender and their moisture has evaporated, about 8 minutes.
Stir in chopped spinach and cook until just wilted, about 3 minutes. Remove the skillet from heat and allow the mixture to cool slightly.
In a large mixing bowl, whisk together eggs and milk until well combined. Season with the salt and pepper.
Fold the mushroom mixture into the egg mixture, then add the crumbled feta cheese and chopped parsley, stirring gently to combine.
Pour the mixture into the prepared pie crust, spreading it evenly.
Place the quiche in the preheated oven and bake for 35-40 minutes, or until the filling is set and the top is golden brown.
Remove the quiche from the oven and let it cool for at least 10 minutes before slicing. Serve warm or at room temperature.
Nutrition Facts
Calories |
1692 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 105.1 g | 135% | |
| Saturated Fat | 35.2 g | 176% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 849 mg | 283% | |
| Sodium | 3217 mg | 140% | |
| Total Carbohydrate | 117.2 g | 43% | |
| Dietary Fiber | 18.3 g | 65% | |
| Total Sugars | 27.0 g | ||
| Protein | 72.5 g | 145% | |
| Vitamin D | 7.4 mcg | 37% | |
| Calcium | 1097 mg | 84% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 2589 mg | 55% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
