This dough-free quiche with seasonal vegetables is an easy recipe for a light meal

Are you looking for a simple and tasty recipe for a light lunch or dinner? This dough-free quiche with seasonal vegetables is ideal! Gluten-free and full of flavor, it combines the lightness of a dough-free quiche with the deliciousness of roasted vegetables. Easy to prepare, it will quickly become an essential part of your meals.

Ingredients :

• 3 eggs
• 200 ml of sour cream light
• 100 ml of milk (vegetable or skimmed for a lighter version)
• 100 g of feta crumbled
• 1 zucchini medium diced
• 1 bell pepper red or yellow diced
• 100 g ofasparagus greens cut into sections
• 1 chopped onion
• Salt and pepper
• Herbs of Provence or fresh basil
• A little olive oil for cooking vegetables

Preparation (15 minutes of preparation, 30 minutes of cooking):

1. Preheat your oven at 180°C (thermostat 6).
2. Brown the vegetables:
   • In a pan with a drizzle of olive oil, brown the chopped onion until translucent.
   • Add the zucchini, THE bell pepper and the asparagus. Sauté for about 5 minutes until the vegetables are lightly browned. Season with salt, pepper and Provence herbs.
3. Prepare the quiche mixture:
   • In a large bowl, beat the eggs with the sour cream and milk. Salt and pepper to taste.
4. Assemble the quiche:
   • Add the sautéed vegetables and feta crumbled into the egg mixture. Stir gently to distribute the ingredients evenly.
5. Pour into the mold:
   • Grease a pie pan or baking pans mini quiches if you prefer individual portions.
   • Pour the mixture into the mold.
6. Bake:
   • Bake for about 30 minutes, or until the quiche is golden brown and the center is set.

Tips and variations:

• Version with dough: If you are not gluten intolerant, you can use a shortcrust pastry for a more traditional version of the savory pie.
• Add protein: For a more protein-rich quiche, add diced lean ham or cooked chicken.
• Vary the vegetables: THE green vegetables like spinach, broccoli or peas can also be added or substituted depending on the season and your preferences.
• Quiche Lorraine inspiration: Replace the vegetables with smoked bacon (if you don’t need a vegetarian version) for a touch reminiscent of quiche lorraine classic.
• Lactose-free option: Use fresh cream and lactose-free milk, and replace the feta with a plant-based cheese for a quiche suitable for those who are lactose intolerant.

Tasting tips:

• Serve hot or cold: This quiche can be enjoyed both hot and cold, making it perfect for picnics or takeaway lunches.
• Accompaniments: Serve it with a crisp green salad or a light soup for a complete meal.

Why is this recipe ideal for a light meal?

By removing the shortcrust pastry, this quiche becomes a lighter option and gluten free, while retaining all the flavor of a traditional quiche. THE roasted vegetables provide a wealth of nutrients and fiber, making it a balanced dish. There feta adds a touch of saltiness and creaminess without weighing down the recipe.