Mediterranean Diet Mushroom Quiche

Savor a slice of wholesome indulgence with this Mediterranean Diet Mushroom Quiche, a delightful fusion of nutrient-packed ingredients and bold, savory flavors. This quiche features a hearty whole wheat pie crust filled with a creamy egg and milk base, complemented by tender mushrooms, sautéed spinach, fragrant garlic, and sweet onions. Crumbled feta cheese and a sprinkle of fresh parsley add the perfect Mediterranean flair, while olive oil ties everything together in a heart-healthy twist. Perfect for breakfast, brunch, or a light dinner, this vegetarian recipe is as nutritious as it is satisfying. Ready in just an hour, this quiche is a versatile centerpiece for any occasion, served warm or at room temperature. Indulge in the Mediterranean lifestyle with this easy-to-make, flavorful, and nutrient-dense dish!

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 1 9-inch Whole wheat pie crust
• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 2 cloves Garlic, minced
• 250 grams Mushrooms, sliced
• 100 grams Spinach leaves, chopped
• 4 large Eggs
• 1 cup Milk
• 100 grams Feta cheese, crumbled
• 2 tablespoons Fresh parsley, chopped
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

Place the whole wheat pie crust in a 9-inch quiche or pie pan. Press it gently to fit into the edges, trim excess if necessary, and set aside.

Step 3

Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.

Step 4

Add minced garlic and sliced mushrooms to the skillet and continue to cook until the mushrooms are tender and their moisture has evaporated, about 8 minutes.

Step 5

Stir in chopped spinach and cook until just wilted, about 3 minutes. Remove the skillet from heat and allow the mixture to cool slightly.

Step 6

In a large mixing bowl, whisk together eggs and milk until well combined. Season with the salt and pepper.

Step 7

Fold the mushroom mixture into the egg mixture, then add the crumbled feta cheese and chopped parsley, stirring gently to combine.

Step 8

Pour the mixture into the prepared pie crust, spreading it evenly.

Step 9

Place the quiche in the preheated oven and bake for 35-40 minutes, or until the filling is set and the top is golden brown.

Step 10

Remove the quiche from the oven and let it cool for at least 10 minutes before slicing. Serve warm or at room temperature.

Nutrition Facts

Serving size	(1299.2g)

Amount per serving	% Daily Value*
Calories	1692.3

Total Fat 105.1g	0%
Saturated Fat 35.2g	0%
Polyunsaturated Fat 2.8g
Cholesterol 849.3mg	0%
Sodium 3217.0mg	0%
Total Carbohydrate 117.2g	0%
Dietary Fiber 18.3g	0%
Total Sugars 27.0g
Protein 72.5g	0%

Vitamin D 296.4IU	0%
Calcium 1097.0mg	0%
Iron 12.8mg	0%
Potassium 2588.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 55.5%

Protein: 17.0%

Carbs: 27.5%