Wholemeal salmon pumpkin quiche
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Prep Time
45 Minutes
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Cook Time
45 Minutes
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Yield
1
Ingredients
- 1 x 200g can Safcol Salmon in Springwater, drained
- 5 large eggs, beaten
- ½ cup full cream milk
- 500g Kent or butternut pumpkin, peeled, cut in rough 3cm cubes
- 1 tablespoon olive oil
- 100g baby spinach leaves
- 4 large spring onions washed, finely chopped
- ½ cup tasty cheese, grated
- sea salt and freshly ground pepper
- for the pastry
- ¾ cup whole meal flour plain
- ¾ cup white plain flour
- 85g butter chilled and diced
- 85g coconut oil chilled and cut in small pieces
- up to ¼ cup full cream milk
- 1 small pinch salt
Instructions
- Drizzle the pumpkin cubes with olive oil and season with salt and pepper.
- Place on a large oven tray in a single layer and bake in the preheated oven for about 15 minutes until tender and just starting to colour. Remove from the oven and allow to cool.
- In a food processor add the flours, butter, coconut oil and salt. Blitz until the mix resembles fine breadcrumbs. Add just enough milk to bring the flour mixture together.
- Transfer to a lightly floured clean dry bench top and knead for about 3-4 minutes or until smooth.
- Shape into a round and cover with cling film and refrigerate for at least ½ an hour.
- Roll the pastry out into a circle about 2mm thick. Use it to line a 27cm quiche dish.
- Press a sheet of baking paper onto the lined dish top, with baking beans, dry peas or rice, and ‘blind’ bake in the preheated oven for about 15 minutes or until the pastry turns golden.
- Remove the baking paper and beans and bake for a further 5 minutes to crisp up the center. Remove from the oven.
- While the pastry bakes, pour boiling water over the spinach leaves. Wilt the leaves, then drain pressing as much water as possible out to the leaves. Roughly chop the spinach.
- Beat the eggs together with ½ cup of milk, season generously with salt and pepper.
- In the base of the quiche, scatter half the chopped spring onion. Arrange the roast pumpkin, flaked Safcol salmon, and chopped wilted spinach.
- Gently pour in the seasoned egg and milk mixture. Top with the remaining chopped spring onion and the grated tasty cheese.
- Bake in the preheated oven at 180°C for about 30 minutes, or until the cheese topping is golden brown and the egg filling is set.
- Serve warm with a fresh salad.
| Servings: | 6 |
| Ready in: | 90 Minutes |
| Course: | Lunch, Dinner |
| Recipe Type: | Pastry |
| Ingredient: | Salmon |
Wholemeal salmon pumpkin quiche
Our wholemeal salmon pumpkin quiche has crisp rich pastry and tasty salmon flakes. It makes this quiche a perfect light lunch or supper and you can serve it warm or cold. You could say it’s an easy entertainer!
This is a quiche which you do not have to feel guilty about enjoying.
Ashleigh Feltham (MNutrDiet)
Safcol salmon provides heart-healthy omega 3 fat, protein and a range of vitamins, minerals and even antioxidants to optimise the health of your entire body!
Eggs provide protein which helps to repair the cells of your body as well as play a role in increasing how long you feel fuller after the meal. Eggs add non-haem iron which is less easily absorbed than the haem iron found in the salmon. However, the haem iron increases how much the non-haem iron is absorbed so this is a great combination of foods. Iron is vital to cell oxygenation to keep all the cells working well and healthy.
Wholemeal flour adds more fibre than refined flour. It also contributes more vitamins and minerals like iron and zinc which supports your immune function, copper which supports your heart health and phosphorous which is needed for creating strong bones and teeth.
Olive oil provides a heart-healthy fat called monounsaturated fat. Both the omega 3 fat found in the salmon and the monounsaturated fat in the olive oil support healthy cholesterol levels. Pumpkin provides potassium to support healthy blood pressure and is a source of vitamin A which keeps your vision sharp and immune system working at its best.
Baby spinach leaves are full of nutrition being a source of folate which is a B vitamin needed for DNA synthesis and repair. Also, vitamin K which allows your blood to clot normally and plays a role in keeping your bones strong. Spring onions are full of antioxidants to help support your immune system and also are a source of soluble fibre which helps to drag out the cholesterol in your body, preventing it from being reabsorbed and as a result helps to lower your total and ‘bad’ cholesterol.
Tasty cheese and milk are a source of calcium for strong bones and teeth. Like salmon, cheese and milk are also a good source of iodine and selenium which supports the health of your thyroid. Also, vitamin B12 and choline which keep your central nervous system working as it should. This quiche allows you to boast about the health benefits at a gathering of friends or colleagues.
