Quiche sin corteza de verduras asadas y queso feta

Recetas | 31.05.2025

Esta vibrante quiche sin corteza de verduras asadas y queso feta transforma los humildes tubérculos en una comida espectacular y nutritiva, ideal para el desayuno, el brunch o la cena. Al sustituir la tradicional masa de hojaldre por una sabrosa base de boniato rallado y chirivías, este plato ofrece un sabor impresionante con menos calorías y más nutrientes. La combinación de tubérculos dulces, puerros sabrosos y feta ácido crea un equilibrio perfecto de sabores, mientras que la mezcla de huevo, rica en proteínas, lo une todo en un plato tan delicioso como atractivo.

Ingredientes

Para la base vegetal:

  • 1 batata mediana (aproximadamente 8 onzas/225 g), rallada
  • 2 chirivías medianas (aproximadamente 8 onzas/225 g en total), ralladas
  • 1 pimiento morrón mediano (de cualquier color), cortado en cubitos pequeños
  • 1 puerro mediano, solo las partes blancas y verde claro, cortado en rodajas finas
  • 2 dientes de ajo picados
  • 2 cucharadas de aceite de oliva
  • 1 cucharadita de tomillo seco
  • 1 cucharadita de sal
  • ½ cucharadita de pimienta negra

Para la mezcla de huevo:

  • 6 huevos grandes
  • ½ taza (120 ml) de leche de su elección (láctea o vegetal)
  • ¼ de taza de hierbas frescas (perejil, eneldo, cebollino o una mezcla), picadas
  • 4 onzas (115 g) de queso feta desmenuzado
  • 2 cucharadas de levadura nutricional (opcional, para un sabor extra sabroso)
  • ¼ cucharadita de pimentón ahumado

Instrucciones

Preparación de la base vegetal

  1. Precaliente el horno a 375 °F (190 °C) y engrase ligeramente un molde para hornear de 9 x 13 pulgadas con aceite de oliva o aceite en aerosol.
  2. Con un rallador de caja o un procesador de alimentos con accesorio rallador, ralle el boniato y las chirivías. Colóquelos en un tazón grande.
  3. Corte el pimiento morrón en trozos pequeños (cubos de aproximadamente ¼ de pulgada) y agréguelo al tazón.
  4. Limpia bien el puerro para eliminar cualquier resto de arenilla y luego corta las partes blancas y verde claro en medias lunas finas. Añádelo al bol.
  5. Agregue ajo picado, aceite de oliva, tomillo seco, sal y pimienta negra a la mezcla de verduras.
  6. Mezcle bien para asegurarse de que todas las verduras estén cubiertas uniformemente con aceite y condimentos.
  7. Transfiera la mezcla de verduras a la fuente de horno preparada, extendiéndola uniformemente. Presione suavemente con una espátula para crear una base compacta.
  8. Colocar en el horno precalentado y hornear durante 15 minutos para cocinar parcialmente las verduras.

Preparación de la mezcla de huevo

  1. Mientras se hornean las verduras, rompa los huevos en un tazón mediano.
  2. Agregue la leche, las hierbas frescas picadas, la mitad del queso feta desmenuzado, la levadura nutricional (si se usa) y el pimentón ahumado.
  3. Batir bien hasta que los ingredientes estén bien combinados y ligeramente espumosos.

Montaje y horneado de la quiche

  1. Después de que la base vegetal se haya horneado previamente durante 15 minutos, retírela del horno pero manténgalo encendido.
  2. Vierta la mezcla de huevo uniformemente sobre la base de verduras caliente.
  3. Espolvoree el queso feta restante uniformemente por encima.
  4. Return the dish to the oven and bake for an additional 25-30 minutes, until the egg is completely set in the center and the top is lightly golden.
  5. To test for doneness, insert a knife in the center – it should come out clean with no runny egg mixture.

Serving

  1. Remove from the oven and allow the quiche to cool for 10 minutes before slicing. This resting period helps the quiche set properly and makes it easier to cut clean slices.
  2. Slice into 6-8 portions and serve warm or at room temperature.

Nutritional Information and Timing

  • Prep Time: 20 minutes
  • Cook Time: 40 minutes
  • Total Time: 1 hour
  • Servings: 6-8

Nutritional Information (per serving, based on 8 servings):

  • Calories: 210
  • Protein: 10g
  • Carbohydrates: 16g
  • Fiber: 3g
  • Fat: 12g
  • Sodium: 480mg

Cooking Tips and Tricks

  1. Vegetable preparation: Grate the root vegetables just before using to prevent oxidation and moisture loss. If prepping ahead, store grated vegetables in cold water with a splash of lemon juice, then drain and pat dry before using.
  2. Perfect leek cleaning: Slice the leek first, then soak the slices in a bowl of cold water for a few minutes, allowing any grit to sink to the bottom. Lift the leeks out rather than pouring them through a strainer.
  3. Even cooking: Make sure your vegetable base is an even thickness throughout the dish to ensure uniform cooking. Press down gently but firmly when creating the base.
  4. Cheese distribution: Reserving half the feta for the top ensures you get both integrated flavor and attractive, browned cheese on the surface of your quiche.
  5. Preventing a watery quiche: If your vegetables seem particularly moist after grating, place them in a clean kitchen towel and squeeze gently to remove excess moisture before mixing with seasonings.
  6. Testing doneness: The center of the quiche should be set but still have a slight jiggle when the pan is gently shaken. Over-baking can lead to a rubbery texture.
  7. Enhanced browning: For an extra golden top, switch your oven to broil for the final 1-2 minutes of cooking, watching carefully to prevent burning.

Variations and Substitutions

  1. Seasonal vegetable swaps: Replace sweet potato and parsnip with other grated root vegetables like carrots, turnips, or butternut squash depending on what’s in season.
  2. Cheese alternatives: Substitute goat cheese, sharp cheddar, or halloumi for the feta. For a dairy-free version, use a firm plant-based cheese that melts well.
  3. Protein additions: Add 1 cup of diced cooked chicken, turkey, or crumbled cooked sausage to the vegetable mixture for a more substantial meal.
  4. Mediterranean variation: Include ¼ cup each of chopped sun-dried tomatoes and pitted kalamata olives, and use oregano instead of thyme.
  5. Herb garden mix: Use whatever fresh herbs you have available—basil, oregano, thyme, and sage all work beautifully in this versatile recipe.
  6. Dairy-free option: Use unsweetened almond, oat, or soy milk and replace the feta with nutritional yeast or dairy-free cheese for a completely plant-based protein boost.
  7. Spice variations: Add ½ teaspoon of curry powder, za’atar, or herbes de Provence to the vegetable mixture for different flavor profiles.

Common FAQs

Can I make this quiche ahead of time?

Yes! You can prepare the entire quiche up to 2 days ahead and refrigerate it. Reheat in a 350°F (175°C) oven for 15-20 minutes until warmed through. You can also prepare just the vegetable base a day ahead, refrigerate it, and then add the egg mixture and bake when ready to serve.

Why is my quiche watery?

This usually happens when the vegetables release too much moisture during cooking. Make sure to pre-bake the vegetable base as directed, and consider patting the grated vegetables with paper towels before mixing with seasonings if they seem particularly wet.

Can I freeze this crustless quiche?

Yes, this quiche freezes well. Cool completely, cut into portions, and freeze individually wrapped pieces for up to 3 months. Thaw overnight in the refrigerator and reheat in a 350°F (175°C) oven for 15-20 minutes.

How can I tell when the quiche is perfectly cooked?

The top should be lightly golden, and the center should be set but still have a slight jiggle when you gently shake the pan. A knife inserted in the center should come out clean with no runny egg mixture, but still moist.

Can I use frozen vegetables for this recipe?

While fresh vegetables provide the best texture, you can use frozen in a pinch. Thaw completely and squeeze out excess moisture before using. You may need to extend the pre-baking time by 5-10 minutes to ensure all moisture evaporates.

Storage and Make-Ahead Tips

  1. Refrigeration: Store cooled leftover quiche in an airtight container in the refrigerator for up to 3 days.
  2. Reheating: For best results, reheat individual slices in a 350°F (175°C) oven for 10 minutes until warmed through. Microwave reheating works in a pinch (1-2 minutes on medium power), but may cause the texture to become slightly rubbery.
  3. Freezing instructions: Cool completely, then wrap individual portions in plastic wrap and aluminum foil. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
  4. Meal prep strategy: Bake this quiche on Sunday, portion it out, and enjoy easy, nutritious breakfasts or lunches throughout the week.
  5. Ingredientes para preparar con antelación : Ralle las verduras y guárdelas tapadas en el refrigerador hasta por 2 días. Prepare la mezcla de hierbas y huevo la noche anterior y refrigérela por separado. Luego, ensámblela y hornéela cuando la necesite.

Esta quiche sin corteza de verduras asadas y queso feta es un plato versátil y nutritivo que presenta las verduras de temporada con elegancia. Perfecta para todo, desde desayunos familiares informales hasta brunchs especiales con amigos, esta receta demuestra que las opciones más saludables pueden ser tan satisfactorias y sabrosas como las tradicionales. Con sus hermosos colores, aromas sabrosos y delicioso sabor, esta quiche sin duda se convertirá en una constante en tu menú

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