quiche-wa

quiche-wa - a quinoa quiche : nu roots nutrition

Get it?…a quinoa (keen-wa) quiche, it’s is my best attempt at being cute & creative for today. Recently I stumbled across a delicious looking quinoa & egg dish baked in the cutest little muffin tins on Pinterest. However, I had to do my holistic nutritionist thing and I tweaked it a just touch to make it a little more wholesome and complete in my books. It was a hit at home, and even though I don’t have cute little muffin tins, nor I am by any means a photographer, I wanted to share it with you!

This dish could be breakfast, lunch, dinner or a snack! It is great to have around the house when you are needing a good dose of high quality protein, which seems to be ALL the time when you are building a mini human.

First you are going to have to learn to cook quinoa, the most amazing whole, gluten-free grain ever. It it incredibly versatile, delicious and nutrition packed. It is the only grain that is a complete protein, plus it’s got anti-stress magnesium and happiness inducing tryptophan. Here’s what you do…

How to Cook Quinoa

  • 1 cup dry quinoa (white, red or black – or a combo of all 3)
  • 2 cups water (filtered or spring, ideally)

Soak the quinoa in water for 10 min (or overnight)*, then strain in a fine wire strainer and rinse thoroughly to remove the bitter outer coating. Add rinsed quinoa to pot. Add 2 cups water, cover (no need to stir) and bring to a boil. Reduce heat and let simmer for 15-20 min, until all the water is absorbed and the quinoa is fluffy.

*Only do this if you have time, otherwise you can just rinse it well in a wire strainer to remove the bitter outer coating. Soaking increases quinoa’s digestibility, but is not 100% required if you are in a time crunch. One of the benefits of quinoa (over brown rice) is that it takes so little time to prepare so don’t let this discourage you.

Note: Golden quinoa cooks slightly differently, it is 1 cup rinsed golden quinoa to 1 cup water, and you let it simmer for 10 minutes with the lid on.

And now, for the main event…

Quiche-wa

Ingredients:

  • 2 cups cooked and cooled quinoa (you can cool it in the fridge or freezer to speed this up if you like)
  • 5 whole free range organic eggs, whisked
  • 1/4 cup milk substitute (or organic cow or goats milk, if well tolerated)
  • 3 cups diced veggies (any – I used broccoli, cauliflower, bell pepper, spinach, mushrooms)
  • 2 small or 1 large onion, diced (I sautéed mine in 1 tbsp virgin coconut oil for extra flavour)
  • 1/2 cup shredded organic cheese (I used a herbed goat cheese, dairy free cheeses will also work for this recipe)
  • about 1/4 tsp each chili flakes and cayenne pepper (or to desired spiciness)
  • 1-2 cloves pressed garlic
  • 1/2 tsp each sea (or Himalayan rock) salt and fresh cracked pepper

Directions:

  • Pre-heat your oven to 350 F.
  • Place eggs in a bowl and whisk until blended.
  • Sauté your onions in 1 tbsp virgin coconut oil (if desired), or just leave them raw.
  • Stir in veggies, spices, cheese and quinoa (all other ingredients).
  • Grease a muffin tray, or pie dish with a touch of virgin coconut oil.
  • Scoop quiche-wa mixture evenly into muffin tins or pour the whole batch in your pie dish.
  • Place in the oven and bake for about 40-50 minutes. (Sorry! All the gauges for the dials on my oven are illegible…I guessed it to be about 350F. The original recipe called for 40 minutes, mine took about 50…)
  • Remove from oven and let cool in muffin tin or pie dish.
  • Using a knife, release the edges of the quiche-wa (slice if in pie dish) and remove.
  • Serve and enjoy! It is delicious on it’s own, or you can also add chopped cherry tomatoes and sliced avocado for extra yumminess.

PS – Do you pin? If so, follow me on Pinterest! What a fabulous way to organize all the great things you stumble across on the world wide web!

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Comments

  1. Hi Sam,
    this is Zuz from Back At It Massage. How are you? My husband and I moved to Newfoundland for a year, and I am not working at the momemt, so have time to check out your website….this recipe sounds great, and I will make it tomorrow. Can’t wait. Hope all is well with you.
    Z.

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