Delicious Spinach and Feta Quiche: A Comforting Breakfast or Light Lunch

Spinach and Feta Quiche is a comforting dish that brings together the best of two worlds: spinach for its nutritional value, and feta cheese to add an authentic Mediterranean touch. This quiche recipe not only satisfies your taste buds but also provides essential nutrients like iron, calcium, and vitamins A and C.

Cooking time: 50 minutes
Servings: 6 servings

Ingredients

• 1/4 cup all-purpose flour
• 3 eggs
• 1 1/4 cups milk, whole or skimmed
• 3/4 tsp salt, divided use
• 3/8 tsp freshly ground black pepper
• 2 cups fresh baby spinach leaves (approximately)
• 1 cup crumbled feta cheese
• 1 tbsp olive oil
• Optional: 1 small red onion thinly sliced or diced, for garnish

Instructions

Step 1: Preheat the oven to 400°F (200°C) and grease a pie dish. Set aside.

1. Lightly flour your hands, then tip the dough out of its container into the prepared pie dish. Gently press it against the bottom and side of the dish. Chill in the refrigerator for 30 minutes to keep it firm as you finish the filling.
2. In a medium bowl, whisk together the eggs, milk, 1/2 tsp salt, and pepper until well combined. Stir in the spinach leaves and crumbled feta cheese. Set aside.
3. Place the pie dish on a baking sheet for easy handling during transfer to the oven.

Cooking the Quiche

Step 2: Bake at 400°F (200°C) for about 15 minutes. Reduce heat and bake again until a toothpick inserted in the center comes out clean, approximately another 15 minutes.

Garnishing and Serving

Step 3: Allow to cool slightly before garnishing with sliced red onion or other desired toppings.

Serve this quiche warm. For a more indulgent experience, drizzle some extra virgin olive oil over the top of each slice just before serving.

Nutritional Benefits

The Spinach and Feta Quiche provides a balanced meal packed with vitamins, minerals, and antioxidants. The spinach is rich in iron which helps prevent anemia, while feta cheese contributes to the intake of calcium for bone health. Additionally, the eggs present in this dish are a complete protein source providing all nine essential amino acids.

Variations

For those who prefer a different taste, you could try adding other vegetables like mushrooms or bell peppers into the mix. If you’re looking to create a lighter version of the recipe, substituting some or all of the dairy ingredients with non-dairy alternatives such as soy milk and vegan cheese can be an option.

Tips for Success

1. Ensure your pie dish is well-greased so that the dough does not stick to it. This makes removal easier afterward.
2. Cooking time may vary slightly depending on individual preferences and oven types, but generally 30-35 minutes should be sufficient for a golden-brown quiche.
3. For extra flavor and texture, consider sautéing the spinach gently in olive oil before adding it into your quiche mixture. This can help wilt out some of its moisture to prevent watery quiches.

Conclusion

A Spinach and Feta Quiche, whether enjoyed for breakfast or as a light lunch, is more than just a meal; it's a delightful way to incorporate healthy ingredients into your daily diet. Its versatility allows you to experiment with different flavors and textures, making each attempt unique and satisfying.

To sum up, this recipe provides not only delicious food but also a nutritious option that can be enjoyed by people of all ages. It’s perfect for anyone who wants to embrace the benefits of fresh vegetables and tangy cheese in one easy-to-make dish.