This cheesy tomato and kale quiche recipe makes 8 tasty slices. It’s ideal for lunch boxes and also a quick and easy dinner, perfect served with a salad.
Folks, don’t you just love quiche?
There’s just so many reasons to do so isn’t there?
I mean this delicious cheesy tomato and kale quiche fits perfectly into our category of quick healthy meals because we can deliver a fantastic healthy dish onto our dinner tables in just one hour with the minimum of effort.
Any quiche left over could be tomorrow’s packed lunch or maybe just frozen and stored in that freezer “food bank”.
Quiche is pretty inexpensive and versatile too. You can make it from leftover veggies and unlike shop bought, it doesn’t have to be unhealthy either.
What I’ve done here with in this cheesy tomato and kale quiche, in order to make it healthier is quite simple.
I’ve “lightened” it up by using fat free quark cheese (you can use low fat soft cheese if you can’t get quark) instead of the usual full fat cheese or double cream this recipe normally calls for.
Then, with the addition of the kale, the calorie count is kept low, but a delicious fibrous vegetable has been added at the same time!
See, I told you there was lots to love about a quiche!
So if you enjoyed this quiche recipe then why don’t you try out my other equally simple and healthy carrot and quark quiche recipe?
How To Make Your Tomato And Kale Quiche
Here’s some tips for when you’re making your quiche:-
- The dough should be soft and pliable before you start rolling it out. Don’t leave it too long in the fridge. 10 minutes should be just fine to firm it up a bit.
- When rolling out the dough, if it’s still too firm to roll add a little cold water and make sure the surface you’re rolling it out on is well floured.
- Don’t worry if your dough tears a little or has cracks / holes in it as you move it to the quiche dish. Use any spare leftover dough to patch it up. It’ll all bind together nicely in the oven anyway.
- You can substitute the tomatoes or kale with other veggies such as leeks, mushrooms or maybe spinach. Why not experiment and make up your own favourite fillings!
- The quiche will be fine covered in the fridge for a couple of days, but I recommend freezing the slices of it that you don’t immediately need as quickly as possible so that the freshness is retained.
This cheesy tomato and kale quiche recipe makes 8 tasty slices. It's ideal for lunch boxes and also a quick and easy dinner, perfect served with a salad.
- 225 g plain wholemeal flour*
- ½ tsp salt
- 110 g room temperature unsalted butter cubed
- A little cold water
- 3 large eggs
- 250 g fat free quark / reduced fat soft cheese
- 30 g kale chopped with stalks removed
- 1 small onion sliced
- 130 g cherry tomatoes halved
- 1/2 tsp cumin
- 1/2 tsp chilli flakes
- ½ tsp salt
- ½ tsp freshly ground black pepper
- 100 g reduced fat cheddar cheese grated
- First make the pastry by sifting the flour and salt into a bowl.
- Rub in the butter using the tips of your fingers until fine breadcrumbs have formed.
- Use a round bladed knife to mix the mixture to stiff dough with a little cold water.
- Wrap the dough in Clingfilm and pop in the fridge whilst you make the quiche filling.
Preheat oven to 200C Fan. Grease a 12”/30cm quiche dish.
- In a large bowl whisk together the eggs and soft cheese. Then fold in the kale, sliced onion, cherry tomatoes, cumin, chilli flakes and salt and pepper
- The pastry should only need 10 minutes to chill in the fridge which makes it easier to roll out, but leave it in for longer if required.
- On a lightly floured surface roll out the pastry to a thin thickness and size that is large enough to fill the quiche dish base and sides.
- Roll the pastry around the rolling pin to make it easier to get into the quiche dish, place over quiche dish, gently push down to fit in it, then cut any excess pastry from around the side of the quiche dish and use that to repair any cracks or tears that might have happened in moving the pastry to the dish.
- Fork the base of the pastry a few times, and then pour in the quiche mixture.
- Sprinkle the grated cheese evenly over the top and cook in the oven for approximately 25-30 minutes until the filling is set and the crust is lightly browned.
- Once the quiche is cooked it is easier to cut if left to cool, in its dish for 10 – 15 minutes.
*I use wholemeal flour to make a wholemeal crust as it is healthier, but you can of course use plain flour. The nutrition label is based on the recipe being made with wholemeal flour though.
For freezing purposes cut into portions before freezing. The quiche can be defrosted and reheated or eaten cold.
Easy healthy lunches to make up, like a slice of this cheesy tomato and kale quiche with a quick salad were handy for me last week as I was able to take lunches to the Ayr and Kirkcaldy offices where I was working.
This week I’m in our Dundee office, so I’m staying at my parents and again it isn’t a problem with being able to make up healthy lunches there.
But what about next week, in Edinburgh? How do you stop the temptation of the pie shop next door to the office as a lunch option and then the company paid dinner each night affecting your weight and the keeping to the 80/20 eating rule?
Well bear with us as Lynne and I are currently putting together a post on that with top tips on how to stick to your 80/20, just like the one we put together recently on 10 ways to make your holiday spending stretch further.
Right, thanks for keeping up folks! On Thursday we’ll stick to the simple salads theme with a quick and easy Couscous Greek Salad recipe.
Catch you then!
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