Today I thought I’d share a vego meal that I cooked for a friend last week. We’ll be eating vegetarian again tonight, but I thought I’d post this one earlier in the day so it might be more useful for people.
Quiche is a simple standby meal, particularly if you have your own chickens and a ready supply of eggs. The main drawback is the high fat content, which is concerning for us at the moment given that my husband P is trying to lose weight.
A great alternative is to make a rice crust for your quiche instead of using pastry.
I’m hopeless at estimating quantities, so I often have rice left over from a previous meal. Sometimes I’ll freeze it, but most of the time I leave it in the fridge for use over the next couple of days.
In this particular case I had a mix of basmati and wild rice left over from some Mexican chilli beef.
Tomato, mushroom and feta quiche with a rice crust
1- 2 cups cooked rice. Brown rice works especially well.
1 to 2 egg whites
1 tomato, sliced
Handful of mushrooms, roughly diced
Handful of basil leaves, torn.
125 grams feta cheese, crumbled
2 whole eggs, beaten lightly.
3/4 cup milk (approx)
1 tablespoon sour cream (optional)
Method
Preheat the oven to 190 degrees
Grease the quiche dish. Spray oil works well for this.
Mix rice with egg white.
Most of the time 1 egg white is plenty for a single rice crust. You want to moisten the rice, but it should not be ‘wet’. Press the rice into the dish, forming a nice crust shape.
Put the crust in the oven to bake until brown. Mine could have done with more baking than shown in this photo. It is ideal if the base of the quiche is browned too.
While the crust is baking, chop the mushrooms, slice the tomato, crumble the feta.
Pull the crust out when done and sprinkle the mushrooms over the base. Place the sliced tomato over the top, then sprinkle with the basil and feta. Mix the eggs with the milk and sour cream (optional). If I was following the Tuesday night vego rules properly I would leave out the sour cream. Season with pepper. Salt shouldn’t be necessary because of the feta.
Pour the egg mix over the quiche filling and place back into the oven until set and browned on top.
Head over to Linda’s blog to more simple vegetarian meal ideas.
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