Asparagus Quiche

By Jessica Swartz March 29, 2023 36 mins read 81 Views

This asparagus quiche recipe features spring's favorite vegetable, with fresh herbs and dijon mustard. The crust was made with whole wheat flour and heavy cream, to keep it healthier.

Photo credit: Mark Beahm

In that it transcends time, asparagus quiche is a remarkable dish. This recipe is equally good for brunch or light dinner on a weekday. Quiche tastes delicious and can be paired with light dishes like this Summer Berry Salad, or something more substantial like Crispy Roasted Potatoes.

This recipe was a combination of summer and spring flavors. It also supports my health with healthy ingredients. For a delicious and unique flavor combination, I saute the fresh asparagus with onions, garlic, and then add Asiago cheese and pungent Dijon mustard to the egg filling. Freshness is brought to the dish by a delicate smattering fresh herbs like thyme and tarragon.

The final step is to bake the delicious ingredients in whole wheat crust. This gives it an earthy, slightly nutty taste that enhances every dish. Quiche is my favorite choice for Mother's Day, Easter, or any other brunch occasion.

Asparagus Quiche to Celebrate Spring

My family loves quiche for special occasions. Memories of delicious quiches are a treasure trove of fond memories, including family brunches and coastal cafes with scratched marble tables filled with everything from spinach, tomatoes, and locally caught lobster.

Asparagus was a staple of Spanish cuisine when I lived there. Asparagus quiche was a favorite recipe of mine, especially when asparagus is at its best in spring.

It's all about celebrating asparagus before it ends. My favorite combination during these magical, fleeting months was asparagus and eggs. Revuelto, Spanish scrambled eggs, Spanish tortilla or quiche are my favorite go-tos.

This asparagus quiche is not your usual heavy quiche, loaded with butter-filled crusts, heavy cream, and other heavy ingredients such as bacon. My first job as a chef taught me early on that good food does not have to be heavy in fat. The same goes for lighter versions of classic recipes. They should not compromise on flavor.

This healthier asparagus quiche is a perfect balance of sweet, sharp and savory flavors, without being too heavy. This may make richer quiches almost unnoticeable!

What's Quiche?

Quiche is a French pastry made with savory egg custard and baked in a pastry shell. You can make it plain or fill it with cheese, meat, seafood, or vegetables.

You can make a healthy quiche with just a few modifications, such as extra virgin olive oil as butter or milk as cream. Whole wheat flour is also available as an option.

Ingredients Required to Make Quiche

Everything you need to make asparagus quiche is easily found at your local grocery store. If you live near a farmer's market, stop by to pick up fresh-picked asparagus.

Whole wheat flour : This rich and flavorful whole wheat flour is a great source of nutrition.
All-purpose flour A small amount -purpose bread flour helps keep whole wheat dough from becoming too dry.
Freshly ground black pepper: Enhances the flavor of other ingredients. If desired, you can substitute coarse sea salt with Himalayan pink or Himalayan salt.
Extra Virgin Olive Oil: This extra virgin olive oil is a piquant alternative to butter. Olive oil, which is similar to butter, makes a flaky crust. It can also be used in conjunction with whole-grain flour.
Onion - Yellow or white onions provide a sweet base flavor for vegetables.
Asparagus - A taste of spring. Green asparagus is earthy, grassy, and delicious. The tough ends can be snatched with a satisfying snap. Once they are cut into 1-inch pieces, you can then use the scissors to make them easier.
Garlic : Garlic and Asparagus share savory flavor compounds. (It's also no secret that garlic tastes great in almost everything.
Eggs - Eggs are high-quality proteins that contain many important vitamins and minerals like vitamin B and selenium.
Reduced-fat milk: You can use whole milk to make a richer quiche or fat-free milk to make it lighter. To balance nutrition and taste, I used 2 percent reduced-fat milk.
Asiago Cheese: Asiago Cheese has less fat than other cheeses. It is also delicious with asparagus because of its sweet and nutty taste. Fontina can be substituted for Gruyere, Cheddar or Swiss.
Dijon mustard Mustard seed has been used throughout the Mediterranean for thousands upon thousands of years. Dijon is complex and sharp and adds lots of flavor to the custard.
Fresh Thyme or Tarragon: As asparagus and eggs go well together, floral thyme and lightly licorice-flavored Tarragon are great partners.
Pie weights and dried beans: These are used to reduce the amount of crust that is baked. The dough will not puff up or shrink if it is weighed down. You can also use rice or your penny collection if you don't own pie weights.

Tips and Tricks: How to Pick the Freshest Asparagus

The Northern Hemisphere's peak asparagus season is usually in spring, between April and early June. The asparagus is tender and sweet. These are some signs to look for in your local grocery store or farmers' market when you are looking for fresh asparagus.

Size of the stalk: Small to medium-sized stalks can be found at your local grocery store. These will cook faster than thicker spears that you might find at your local farmer market. The size of an asparagus stalk is largely dependent on its age, nutrition, harvest date, and how long ago it was harvested. This recipe is great for both thick and thin stalks. If you have thick spears, slice them horizontally and saute them. Thin spears, as well as thicker ones, can become woody. It is best to inspect and trim or snap the ends.
The bend-and-snap: Make sure the stalks are not too stiff and can snap if you bend them. The asparagus may be past its prime if the tips become slimy.
Properly store asparagus: Trim the ends if you buy the asparagus more than a day before you plan to cook it. You can store the asparagus in the refrigerator, in a glass filled with water.

Making Asparagus Quiche

If you are going to make the quiche in one day, you should start it at least 2 1/2 hours before you intend to serve it.

If you prefer to make your recipes in stages, you can prepare the crust a few days ahead. Wrap it in plastic and place it in the fridge. If you want to cook the entire thing the night before, go ahead. You can warm it in a 350F oven for 15 minutes before you serve.

Mix the flour and whole wheat flour in a bowl. Mix the ingredients together by pulse several times. Then add the olive oil. Pulse until evenly distributed. Pulse until the mixture starts to clump together and becomes evenly moistened.
Shape the dough by kneading it: Transfer the dough to a floured surface. Knead the dough by hand until it forms a ball. The dough should be about 1 inch thick. Cover the dough with plastic and let it sit at room temperature for one hour. This allows the flour to hydrate and the gluten time to relax.
Prepare to bake: Place a rack in center of oven. Lightly dust your countertop with flour. Roll the dough out using a rolling pin until it is approximately 11 inches in diameter.
Transfer the dough to a 9-inch pie plate. The dough should be rolled around a rolling pin. Once it is rolled, roll it out onto a pie plate. Press the dough into the pie plate to cover it. To build the edges, roll and fold the dough excess. As you wrap the dough around the dish, trim excess dough. You can either crimp the edges with your fingers or a knife, or you can leave them as is for a rustic look.
Bake the crust by blind baking it. Bake for 20 minutes, then fill the crust with pie weights and dried beans. The parchment and pie weights can be removed and the pie crust baked for another 10 minutes. Tip: You can make a parbaked pie crust ahead of time by using parbaking. Cool, then store at room temperature in an airtight container or zip-top bag for up to three days.
Heat the oil in a large nonstick pan. Stir in the chopped onions. Cook for 5 minutes, stirring with a wooden spoon. Cook the asparagus for 5 minutes more. Mix in the minced garlic. Cook for 1 minute, until fragrant. Take the pan off the heat. Once the vegetables are cooked, transfer them to the prepared crust. Sprinkle with grated cheese.
Make the custard. In a large bowl, combine the eggs, milk and Dijon mustard. After the egg mixture is well combined, pour it into the crust. Stop 1/4 inch from the top. Depending on the depth of the pie pan, you may not need all of the egg mixture.
Bake and then serve: To prevent any spillages, you can either place the pie plate directly in the oven or transfer it to a baking sheet. You can do what you like. Bake for 30-35 minutes or until edges are set, but center is still slightly jiggly. After the quiche has been baked, take it out of the oven and let cool for 15 minutes before cutting and serving. Serve hot, at room temperature or cold.

Variations on Asparagus Quiche

It is easy to modify this asparagus quiche recipe to suit your tastes and dietary requirements. You can easily change the vegetables, crusts, milk, and seasonings.

Replace the asparagus. To complement the flavors of this quiche, you can substitute another healthy green vegetable like spinach, broccolini or broccoli rabe.
Make it gluten free You can use your favorite gluten-free recipe for pie crust or go without. To make a crustless quiche you can grease the pie plate with some olive oil. You can then skip the crust and bake according to instructions.
Make it dairy free. You can use your favorite plant-based unflavored milk, and you can leave out the cheese.
Frozen pie crust - Save time There are many frozen pie crusts available that are gluten-free or whole grain. For information on how to bake the crust, refer to the instructions.

How to Store Quiche

Cover the quiche with plastic wrap and let it cool in the fridge for up to four days. Bake it the night before to make it easier. Once it is cooled, heat it at 350F for 15 minutes or until it is warm through.

You can freeze leftover slices for up to one month. For 2 to 3 hours, place fully cooled slices on an aluminum tray. After the slices have frozen solid, transfer them to a freezer-safe container or bag.

How to Serve Asparagus Quiche

Asparagus quiche can be served cold, at room temperature, or warm. For a light lunch, add a side salad and a glass freshly squeezed orange juice.

Mashed Potato Pancakes are a great option for brunch. You can also serve Mashed Potato Pancakes with a bright, citrusy fruit salad, and a pitcher White or Red Wine Sangria. To round out a meal, it's nice to have something sweet such as blueberry muffins and this Healthy Carrot Cake.

We Love These Brunch Recipes More

Spanakopita Recipe (Greek Spinach Pie)
Cilbir: Turkish Poached Eggs
Breakfast Strata (Baked Egg Casserole)
Easy Shakshuka Recipe

Explore all Mediterranean recipes

Visit Our Shop.

Bundle and Get a Discount!

Four of our most popular signature olive oils. The Everyday EVOO Bundle can be used every day.

Buy Now

Healthy Asparagus Quiche

This asparagus quiche is a celebration of the vibrant spring flavors. It shows how a healthy twist on a traditional recipe can make it light and healthy, without sacrificing taste. This quiche recipe can be served as a main dish for lunch or dinner. However, it is especially delicious at special occasions when it takes center stage at a brunch buffet.

Course Breakfast, brunch, Dinner, Lunch

Diet Vegetarian

Prep time 1 an hour

Cook Time minutes

Resting Time: 1 hour 15 minutes

Total Time 2 hours 50 min

Servings

Calories 229 Kcal

Author Mark Beahm

Ingredients

The dough:

3/4 cup 90 g all-purpose flour, plus more for dusting
3/4 (85g whole wheat flour
1/2 teaspoon kosher salt
1/4 cup extra virgin olive oil
1/4 cup water

Filling:

1 teaspoon extra virgin olive oil
1/2 onion thinly sliced
12 ounces asparagus, cut into 1-inch pieces
1 garlic clove, minced
1/2 cup grated Asiago cheese (56g)
4 large eggs
1 cup 2% milk
1 tablespoon Dijon mustard
1 teaspoon chopped fresh herbs (optional).
1/2 teaspoon kosher salt, divided
1/8 teaspoon freshly ground black pepper

Instructions

Make the dough by adding the all-purpose flour, whole grain flour and salt to a bowl. Pulse a few times to combine. Pulse in the olive oil until it is evenly distributed throughout the flour. Pulse until the mixture is well-combined and evenly moistened.
Knead the dough. Turn the dough onto a floured surface. Knead lightly by hand until it forms a ball. The dough should be about 1 inch thick. Cover the disk with plastic and let it sit at room temperature for one hour. This allows the flour to hydrate and the gluten time to relax.
Bake: Place a rack in center of oven. Preheat oven to 375°F. Lightly dust your countertop with flour. Roll the dough out using a floured rolling board to make an 11-inch circle. It should be about 1/8-inch thick.
Transfer the dough. Roll the dough around a rolling pin to transfer it to a 9-inch pie plate. Press the dough into the pie plate to cover it. To build the edges of the pie dish, roll and fold the dough overhang. Trim excess dough as you go. You can either crimp the edges with your fingers or a knife, or you can leave them as is for a rustic look.
Blind bake the crust. Cover it with parchment paper or aluminum foil. Bake for 20 minutes, then fill with pie weights and dried beans. Bake for 10 minutes, then remove the parchment and pie weights.
Cook the vegetables. Stir in the onions, and cook for 5 minutes, stirring with a wooden spoon. Cook the asparagus for 5 minutes more. Stir in the garlic, and cook for one minute until fragrant. Take the pan off the heat. Once the mixture has cooled, add the vegetables to the prepared crust. Sprinkle with grated cheese.
Mix the eggs and milk together in a large bowl. Add the herbs, 1/2 teaspoon salt, 1/8 teaspoon pepper, and Dijon mustard to the mixture. The egg mixture should be poured into the crust. You may not need all of the egg mixture depending on how deep your pie pan is.
Cool, bake, cut, and serve. Bake the quiche for 30 to 35 minutes or until it is set, but still has some jiggles in the center. Let cool for at least 15 mins before cutting and serving. Serve at room temperature or cold.

Notes

As the crust bakes blind, make sure to have some weights such as dried beans, rice or pie weights.
Hold the bottom end of the stalk in one hand, and the middle in the other to trim it. Bend the asparagus until it snaps. The tender and woody portions will naturally fall off.
To browse high-quality Mediterranean ingredients such as olive oils, honey and jams, visit the shop

Nutrition

Carbohydrates: 21.4g

The first appearance of Asparagus Quiche was on The Mediterranean Dish.

By: Mark Beahm
Title: Asparagus Quiche
Sourced From: www.themediterraneandish.com/asparagus-quiche/
Published Date: Wed, 29 Mar 2023 15:52:42 +0000

Frequently Asked Questions

Can I drink alcohol on a Mediterranean diet?

It is possible to drink moderate quantities of alcohol in the Mediterranean diet. This drinking style should be limited to 1 glass daily for women and 2 for men. Suitable drinks include dry wines, beer, and spirits made with natural ingredients such as brandy, vodka, whiskey, or gin. High sugar cocktails and heavy spirits should be avoided. Incorporating water or herbal teas into your daily diet can help you stay hydrated and reduce your desire for sugary drinks.

Is the Mediterranean diet primarily plant-based?

Yes, the Mediterranean Diet has a large portion of its diet being plant-based. This ancient diet is primarily plant-based, including fruits, vegetables, legumes and nuts. The traceability of red meat, poultry, fish and other animal protein sources around the Mediterranean Sea has meant that they are less common in modern diets. These protein sources can be omitted for those opting for a vegan or vegetarian lifestyle within this eating style. Other dairy sources, such as tofu and soy yogurt, are great alternative options for added nutrition and protein.

Can the Mediterranean Diet also be vegetarian?

Yes, the Mediterranean Diet can be adapted to be vegetarian. You can follow this eating plan if you are a vegetarian. For protein, they could opt for plant-based sources such as legumes and nuts. This is the Mediterranean Diet's mainstay. If necessary, healthy fats like olive oil and olives are added to help make up for the lack of protein. You can also incorporate alternative dairy sources like tofu and soy yogurt to get vitamins and minerals, while still following a vegetarian diet. Some other ideas may include mashing beans over toast, adding nuts and seeds over salads or bowls, having hummus with vegetables for snacks throughout the day, or replacing ice cream with frozen banana slices for dessert options!

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal will be allowed in the Mediterranean Diet. Oats, whole grains, can provide a good source dietary fiber as well as minerals like iron and magnesium. Oatmeal can be combined with blueberries, nuts and seeds or savory foods like eggs and cheese. Oatmeal has many uses and is a great choice for healthy breakfasts. It can be added into smoothies, made into protein bar, or eaten in its original form with almondmilk and other toppings for extra nutrition like gojiberries (cinnamon, chia and chia seeds), peanut butter, and cinnamon. Many countries in the Mediterranean region are fondly familiar with oatmeal, and many believe they can be used with this type of diet.

Are Rice and Rice part of the Mediterranean diet?

On the Mediterranean diet, rice is allowed and encouraged. This dietary plan emphasizes fruits and vegetables, whole grains and legumes, healthy oils such as olive oil, nuts and moderate intakes of dairy products and meat. Whole-grain, or whole-grain, rice is a good source of carbohydrates that can provide energy to the body. It is also a great source of dietary fibre, which can improve digestion and provide vital nutrients such as iron and B vitamins. Rice can be incorporated into meals by adding cooked grains to salads, soups, and stews. If you eat rice-based dishes, it's a good idea to limit added fat.

What foods are not allowed on a Mediterranean diet?

Certain food groups are not included in a Mediterranean diet. Certain foods shouldn't be eaten to maintain the health benefits associated with this dietary pattern. These foods can be eaten occasionally, but they can have a negative impact on the health benefits of Mediterranean-style eating.

On a Mediterranean diet, whole-grain breads and starches like white bread, sugary grains, and other highly processed baked goods are prohibited. These items can quickly be absorbed into your body as sugars, which may cause weight gain. These items are also less nutritious than whole grain options such as millet or quinoa.

Other sugars also fall within this category. You should limit your intake of sweetened drinks, including soda, teas with added sugars, juices, and other sugary beverages. They won't support weight loss or healthy nutritional profiles.

In Mediterranean-style meals, it is important to exclude red meats from any meal plans. Red meats and processed meats possess high levels of saturated fat, which increases cholesterol levels, raising the risk for heart disease and other metabolic syndrome-related problems that could lead to more serious illnesses. Nitrates found in processed lunchmeat can raise cancer risks because they are linked to cell damage responses and may be harmful to cells. Dairy products should also not be consumed regularly as some cheese contains considerable amounts of saturated fats too - except for feta which is low in saturated fat content - otherwise, stick only to skimmed milk or yogurt products when considering dairy options because these will generally be lower in total fat intake than heavy cream or creme fraiche alternatives that contain higher doses of calories in their ingredients listing.

According to nutrition specialists, fish should be limited to three meals per week. They recommend that you limit the amount of fish consumed.

What is a typical Mediterranean breakfast?

A typical Mediterranean breakfast could include a combination of protein, healthy fats, and carbohydrates. You can choose from eggs prepared in olive oil, a side dish of roasted vegetables, Greek yogurt, cheese, whole-grain toast or quinoa porridge with fresh fruits, nuts and seeds. Avocado toast is a wonderful option for breakfast. You can start your day with Mediterranean-inspired proteins like wild-caught fish, grassfed meat, organic eggs, and nuts. Use whole grains, such as quinoa and other whole grains, to reduce sugar. Choose fresh fruits for your breakfast, as well as extra virgin olive, coconut, and avocado oil.

Statistics

One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)

External Links

How To

What does the Mediterranean Diet do to support brain health and reduce cognitive decline?

Mediterranean eating is a way to eat a lot of fruits, vegetables and legumes. It also includes healthy fats and a low intake of red meat and added sugar. It has been linked with many health benefits including better brain health. The Mediterranean Diet has been shown to reduce dementia risk and slow down age-related cognitive decline. It may also boost mood disorders and offer protective benefits against aging-related oxidative damage.

Several aspects of the Mediterranean diet support brain health and reduce cognitive decline. The greatest benefit is from eating large quantities of antioxidant-rich plants such as fruits, vegetables and other foods. These nutrients provide vital vitamins and minerals that are essential for healthy neurological functioning. Additionally, monounsaturated fat from sources like olive oil contributes to maintaining adequate omega-3 levels in the body--a critical component in optimal brain functioning. Limiting processed carbohydrates could also improve mental clarity. It can stabilize blood glucose levels throughout your day and reduce inflammation associated chronic diseases like Alzheimer's disease or stroke.

Following a balanced Mediterranean diet plan that includes plenty of fresh fruits and vegetables; lean proteins like fish or poultry; whole grains; ample healthy fats from olive oil; occasional red wine, plus moderate dairy intakes like yogurt or cheese will help maintain adequate nutrition levels over time to reduce cognitive decline. A regular exercise routine at a moderate intensity is also a good way to increase your serotonin level, which helps with mental well-being. These tips combined can help increase your chances of maintaining a good mental and physical health throughout life.