Lentil Quiche
This lentil quiche is a delicious savoury tart with a crisp olive oil pastry and a tasty lentil and red pepper filling. It's perfect for a healthy vegetarian lunch, and has plenty of protein and fibre.
Equipment
- 24 inch tart tin
Ingredients
- 160 g plain flour
- 70 ml olive oil plus a drizzle for frying
- 50 ml water
- 100 g green or brown lentils or 240g cooked lentils
- 1 onion peeled and chopped
- 1 red pepper deseeded and sliced
- 3 eggs
- 180 ml milk
- 50 g cheddar cheese grated (optional)
- salt and pepper to taste
Instructions
- Rinse the lentils in a sieve under cold water. Add the lentils to a pan and cover with boiling water. Bring to the boil and simmer for 25 minutes until tender. Drain and leave aside.
- Add the flour to a large bowl and add a pinch of salt. Make a dip in the middle and add the olive oil and water.
- Mix the flour and oil/water together with a fork. The mixture will start to clump together. Use your hands to form the dough into a ball. Cover the bowl and leave the pastry dough to rest in the fridge.
- Place a frying pan on a medium heat. Add a drizzle of olive oil and fry the onions for 3-4 minutes until starting to brown. Add the peppers and fry for another couple of minutes until starting to soften. Stir in the drained lentils.
- Preheat the oven to 180 degrees (160 fan).
- Flour a pastry board or worktop. Place the pastry on the floured surface and gently flatten it into a circle with your fingers. Then, using a floured rolling pin, roll the pastry into a circle to fit the base and sides of your tart tin.
- Transfer the pastry to the tart tin. Push down into the corners and trim the top if necessary. Prick the base with a fork to stop the pastry from rising in the heat.
- Bake the pastry case in the preheated oven for 10 minutes.
- Crack the eggs into a bowl and whisk until mixed. Remove the pastry case from the oven and brush the bottom with a little of the beaten eggs. Return the pastry to the oven and cook for another 5 minutes.
- Add the milk to the remaining beaten egg and season well. Whisk until thoroughly mixed.
- Remove the tart case from the oven. Add the lentil mixture and sprinkle over the grated cheese if using. Pour over the egg custard.
- Return the quiche to the oven and bake for 30 minutes until risen and golden.
Notes
- If you prefer to use a can of lentils, omit the first step in the recipe. Drain the canned lentils well and add to the onion/pepper mixture.
- For more detailed step-by-step instructions on how to make olive oil pastry, see this dairy-free pastry recipe.
- I like to place the tart tin on a baking tray. It's easier to lift in and out of the oven, and if there are any spillages, they'll be caught on the tray.
- For a quick low-calorie lentil quiche, make the recipe crustless. Simply bake the filling ingredients in a well-oiled tin.
Nutrition
Calories: 344kcalCarbohydrates: 35.3gProtein: 13.3gFat: 17.1gSaturated Fat: 4.2gFiber: 6.4gSugar: 3.8g
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