75gramsdeoiled sunflower flourAlternatives: unflavored protein powder or whole grain spelt flour
75gamsoat flour(oats chrushed in a blender)
120garmsunsweetend soy yoghurt
sea salt
for the filling
250gramsHokkaido pumpkin
100mlegg whithes(or 2 small eggs)
100mlsoy milk
1teaspooninstant vegetable stock
350gramsBrussels sprouts
½leek
75gramsbacon cubes fat-reduced
40gramsgratin cheese (light)
Anleitungen
Preheat the oven to 190 degrees circulating air. Chop the pumpkin piece into 4 pieces and put it in the oven for about 25 minutes.
Knead the sunflower and oat flour with the soy yoghurt and some sea salt to a dough. Then press the dough into a flat, round silicone form. Since the dough is a bit sticky, it is best to moisten your hands and press it into the tin piece by piece. Then put it aside in order to prepare the filling.
Wash the sprouts, remove the stink and cut the florets into quarters or sixths. Place in a large pan and brown well, stirring occasionally. Meanwhile, wash the leeks, halve them lengthwise and cut them into fine rings. Add to the pan together with the bacon cubes, season with a little salt and pepper. Let it fry for another five minutes on a low heat.
Take the pumpkin out of the oven and mash it with a fork to a smooth puree. Then whisk it with the milk, the egg whites and the broth powder.
Place the Brussels sprouts mixture on the quiche base and spread the pumpkin sauce evenly over it. Finally, spread the cheese on top and put the quiche in the oven for about 20 to 25 minutes. (It's best to check in between if the filling has already set).
This quiche goes very well with a nice lamb's lettuce salad. :)
Notizen
Nutritional values for one serving:
calories: 357 kcal
fat: 8,6 g
carbohydrates: 28.9 g
protein: 35.2 g
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