PUMPKIN QUICHE, EASY AND HEALTHY

Savoury quiches are so versatile, delicious and packed with flavors. They are great staples, especially when they’re easy to make and loaded with seasonal vegetables like this fabulous pumpkin quiche.

Hearty, full of nutrients and colorful, this quiche is perfect for any occasion. 

This whole wheat pastry is my go-to recipe, it doesn’t contain any butter, it’s ready in no time and it’s homemade! The choice of filling is just endless, it’s so easy to customize with whatever veggies, herbs or cheese you have in the fridge. 

Needless to say, at this time of year pumpkin is definitely my favourite filling, alongside some ricotta, red onions and thyme, it makes a vibrant, delicious and light dish.

WHAT YOU NEED FOR THIS RECIPE:

• Pumpkin
• Red onions
• Ricotta
• Eggs
• Milk
• Whole wheat flour
• Thyme
• Olive oil, salt and pepper

HOW TO MAKE THE QUICHE:

• Make a quick pastry, mixing flour, water, oil and salt, all in one bowl.
• Cook the veggies while the pastry chills in the fridge.
• Mix ricotta, milk, eggs and a pinch of salt.
• Roll out the pastry and line a tart pan.
  
  
• Pour the egg and ricotta mixture over the tart.
• Arrange the cooked vegetables nicely on top.
• Bake for 30-35 minutes.
  WHY CLEVER?It’s delicious, easy and ready in no time, healthy and inexpensive:

   

  	Bake for 30-35 MINUTES.
  	Pumpkin is a highly nutrient-dense food with a range of fantastic health benefits, including being one of the best sources of beta-carotene. Consuming foods rich in this powerful antioxidant may reduce the risk of developing certain types of cancer, offer protection against heart disease, and delay aging and body degeneration. Pumpkin is also rich in fiber, vitamins and minerals like potassium, but low on calories. Go for whole wheat flour, made from the entire grain including bran, endosperm, and germ while white flour is composed of heavily processed wheat grains. Whole wheat flour keeps many of its nutrients and fiber content, which prevents constipation, helps control blood sugar and reduces the appetite. Plus, research shows that eating three servings of whole grain food per day might help you live longer. Make your homemade whole wheat pastry, it’s so simple and much healthier than a ready to roll pastry loaded with margarine.
  	Cost of the recipe: approx $ 6.50 (8 servings)

NOTES:

Crust: this pumpkin quiche is very simple, the last-minute pastry is low on fat and great for any quiche or galette. Basically, I use it anytime I want a light and crunchy case for my cooked vegetables.
There’s no need to prebake the crust, I bake quiches in a fan-forced oven and they usually take from 30 to max 40 minutes. No soggy bottom, but keep in mind this is a simple crusty bread case rather than a rich shortcrust pastry that contains butter, margarine or eggs.

Vegetables: you can use any kind of cooked veggies in a quiche, just make sure to remove excess of water when you arrange them in the tart crust, they need to be cooked and drained.
In this recipe I save myself the hassle of roasting the pumpkin, it would take too long and it’s not so essential for an “easy quiche”, but roasted pumpkin is delicious and totally fine in this recipe.

Flavor: baking brings out the sweetness of red onions, and they taste delicious when they are paired with aromatic thyme.  The filling is light and delicate, but you can use 3 eggs or add some grated cheese if you prefer a richer pumpkin quiche. 

This vegetarian quiche comes together easily with a few inexpensive ingredients, it’s packed with nutrients and it can be made ahead. Perfect for your weekly meals as much as for your party gathering.
So simple and so good.

If you make this recipe, let me know! Leave a comment, rate it or tag a photo #theclevermeal on Instagram. I would love to hear from you!

Print Recipe

5 from 1 vote

PUMPKIN QUICHE, EASY AND HEALTHY

A savoury, colorful and flavorsome quiche packed with seasonal vegetables, super easy to make and perfect for any occasion.

Prep Time20 mins

Cook Time30 mins

Total Time50 mins

Course: Main Course

Keyword: pumpkin quiche

Servings: 8

Author: Katia

Ingredients

• 1 1/2 cups (200gr) whole wheat flour
• 1/4 cup (70gr) cold water
• 3 Tbsp (40gr) olive oil
• 1/4 tsp salt
• 1 Lb pumpkin, deseeded and cubed
• 2 red onions, sliced
• 1 Tbsp olive oil
• 1-2 Tbsp water
• 1 Tbsp thyme leaves (or 1/4 tsp of dried leaves)
• Filling:
• 1 cup ricotta
• 1/2 cup milk
• 2 eggs
• 3/4 tsp salt

Instructions

• Make the pastry: 

  In a bowl mix the flour with 1/4 tsp of salt then stir in the olive oil and just enough water (you’ll need about 1/4 cup of water). With your hands, gather together into a firm but pliable dough, handling as little as possible. Add more water only if the dough will not form a ball. Wrap the ball of dough in cling film and let the dough rest in the fridge for 15-20 minutes.
• Cook the vegetables:

  Heat 1 tbsp of olive oil in a large non-stick frying pan and add the sliced onions, cubed pumpkin, thyme and a good pinch of salt. Stir a couple of minutes and add 1-2 tbsp of water to prevent the vegetable from sticking to the pan. Cook gently with lid on for about 10-15 minutes or until the pumpkin is soft.
• Make the filling:

  In the meanwhile combine eggs, ricotta, milk and salt. Whisk together and make a nice and creamy batter.
• Preheat the oven to 370F forced fan.
• Sprinkle a little of flour on a clean surface and begin to roll out the pastry gently to the thickness of a coin then use to line a 9-inche/25cm tart pan. Trim the edge and prick the base of the crust with a fork (see picture above).
  
• Pour the batter into the prepared pie crust and gently level it using the back of a spoon. 
• Arrange the saute' vegetables nicely over the mixture and bake for about 30 minutes or until the filling is golden and firm. Serve warm or at room temperature.

  Enjoy it.

Notes

• It keeps well in the fridge up to 3 days.