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Friday, 27 May 2016

Asparagus, Broad Bean and Mint Quiche : Pastry Free


Bursting with fresh spring flavours, this is a pastry-free version of a classic quiche that you may like to try. You could perhaps enjoy it for lunch, or you may prefer to serve an early tea ...
Now, I wonder when you might serve it!

Ingredients:
Serves Four
125 g asparagus tips, halved
300 g frozen British broad beans
5 medium (British) free-range eggs, beaten
75 ml crème fraîche
100 ml semi-skimmed milk
30 g Italian hard cheese, grated
100 g white Cheshire cheese, crumbled
14 g fresh mint, leaves picked and chopped
0.5 tsp vegetable oil, for greasing
100 g (bag) Italian-style peppery salad
1 tbsp balsamic glaze


* optional - 270 g stone-baked ciabatta

Method:
1. Preheat the oven to 180°C, fan 160°C, gas 4. Put the asparagus and broad beans in a pan of boiling water and cook for 2 minutes. Drain and run under cold water. Pop the broad beans out of their skins (or you can leave them whole) then set the veg aside.
2. Put the eggs in a bowl and whisk in the crème fraîche and milk. Stir in the hard cheese and Cheshire cheese along with the asparagus, broad beans and mint.
3. Grease a 16cm x 26cm baking tin and line with baking parchment. Pour the mixture into the tin and bake for 25-30 minutes, until light golden and set.
* 4. Optional - about 5 minutes before the end of the cooking time, put the ciabatta on a tray in the oven to warm through. Slice and serve as appropriate.

5. Cut quiche into wedges and serve with the salad ... a drizzle of balsamic glaze over the top.

Cook's tip: make mini baked egg quiches for a picnic. Pour the mixture into a greased 12-hole muffin tin and bake for 15 minutes

* Living the LCHF lifestyle I would not choose to serve ciabatta with this quiche, because it will of course increase your daily carb intake, but as always, dear readers, the choice is yours.

We try and bring a variety of recipe ideas to this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

Original recipe idea from here

Did you know broad beans (vicia faba) have a long tradition of cultivation in Old World agriculture, being among the most ancient plants in cultivation and also among the easiest to grow. Along with lentils, peas, and chickpeas, they are believed to have become part of the eastern Mediterranean diet around 6000BC or earlier...


All the best Jan

12 comments:

Jo said...

I've never had a pastry free quiche, I shall definitely have to try it.

handmade by amalia said...

This looks so wonderful, Jan, if I had all the ingredients at home I would make it right now.
Amalia
xo

Anonymous said...

Love the use of the fresh mint here.

Sue

Happyone said...

Looks good. I'm growing asparagus in my garden this year. : )

Snowbird said...

That does all look delicious. Btw, I'm not getting email notifications of your posts, or any other blogspot posts, I hear other people are having the same problem, I do hope it gets resolved soon.xxx

Denise inVA said...

I have often made a quiche without the pastry. This is a lovely combination of ingredients. Thanks again Jan :)

Debbie said...

this look so good, i like the ingredients in this. i LOVE mint!!!

Lowcarb team member said...

Many thanks to you all for your comments:

Jo - pastry free quiches are quite delicious, hope you try one soon.

Amalia - quick go out and get them, you'll be so pleased you did.

Sue - yes, fresh mint is good isn't it.

Karen - home grown asparagus is Yum!. Hope you may use some in this recipe suggestion.

Snowbird - it is a great recipe idea. I have a feeling blogger may have changed things again! Can I suggest you do what I do and visit peoples blogs from post links etc.

Denise - yes, this is a good combination of tastes and works well.

Debbie - glad you like this one ... in many recipes you can start using your own home grown herbs too! Extra Yum!

Thanks again for your comments ... wishing you all a good weekend

All the best Jan

Phil Slade said...

That all looks sounds delicious. I'm really ready for that asparagus season - bring it on. Grilled in a splash of butter with salt and black pepper. Sheer luxury.

Lowcarb team member said...

Phil - I love your thoughts "I'm really ready for that asparagus season - bring it on. Grilled in a splash of butter with salt and black pepper. Sheer luxury."
Couldn't agree with you more.

Hope your weekend is going well

All the best Jan

Red Rose Alley said...

Ooooo, asparagus quiche......Yummy. There is place down the street from where my mom lived that makes the best asparagus quiche. Haven't had it in awhile, so thanks for reminding me how scrumptious it can be. :)

~Sheri

Lowcarb team member said...

Sheri - I think however you eat asparagus, it is yummy!
Perhaps enjoy an asparagus quiche soon ...

All the best Jan