Lightened Up Spinach, Mushroom and Artichoke Quiche

Ingredients

• 120 gspelt flour (or white wholemeal flour)
• 3 clovesgarlic, minced
• 15 ml fresh, or 2.5 ml driedfresh thyme or rosemary, chopped
• 2.5 mlsea salt, plus freshly ground black pepper
• 60 mlextra virgin olive oil
• 60 mlcold water
• 15 mlextra virgin olive oil
• about 80 gshallot (or onion), chopped
• 227 gbaby bella mushrooms, sliced
• 3–4 cups (about 90–120 g)fresh spinach
• about 170 gmarinated artichoke hearts, drained and chopped
• 6 largeeggs
• 80 mlmilk of choice (unsweetened almond milk is suggested)
• 2.5 mlsea salt
• 1.25 mlred pepper flakes
• 85 gfeta, crumbled, or goat cheese

Instructions

1. 1

   Heat the oven

   Preheat the oven to 200°C (400°F). Coat a 23–25 cm (9–10 in) cast-iron skillet or pie dish with cooking spray.

2. 2

   Mix the crust

   Put the spelt flour, garlic, herbs, salt and pepper in a mixing bowl and whisk to combine. In a separate bowl, whisk together the oil and water. Pour the liquid into the dry ingredients and stir until a ball of dough forms.

3. 3

   Press the dough

   Press the dough evenly across the base and up the sides of the prepared pan. Set it aside.

4. 4

   Cook the vegetables

   Heat the remaining oil in a large frying pan over medium heat. Add the shallot with a pinch of salt and pepper and cook for a few minutes, until softened. Add the mushrooms and cook for about 10 minutes, until softened and beginning to brown. Add the spinach and cook until wilted, then season with another pinch of salt and pepper. Stir in the artichokes and set the mixture aside to cool.

5. 5

   Make the filling

   Wipe clean the bowl used for the crust. Whisk together the eggs, milk, salt and red pepper flakes, then stir in the feta. Spread the vegetable mixture over the uncooked crust and pour the egg-and-cheese mixture evenly over the top.

6. 6

   Bake the quiche

   Bake for about 30–35 minutes, until the filling is set. Leave to cool for 5 minutes before cutting into 6–8 slices. If desired, serve with leafy greens dressed with lemon, olive oil, salt and pepper.

What is quiche?

Quiche is a savoury baked tart with an egg-based filling, associated with French cooking and now a familiar brunch and light-supper dish in the United States. This version swaps a traditional pastry shell for a simple spelt crust and fills it with vegetables, herbs and cheese.

The combination works because the mushrooms bring savoury depth, while artichokes and spinach add contrasting flavours and textures. Feta gives the set egg filling a salty, tangy finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 312 calories, 14g protein, 24g carbs, 19g fat.

The eggs and feta or goat cheese provide most of the protein, while the flour contributes much of the carbohydrate. Olive oil, eggs and cheese account for most of the fat. Pair a slice with dressed leafy greens to add freshness and balance the plate.

A quick spelt crust

Flour and aromatics: Spelt flour forms the base, with garlic and thyme or rosemary mixed directly into the dough. White wholemeal flour is offered as an alternative.

Oil and water: Whisking the olive oil with cold water before adding it helps distribute the liquid through the flour. Stir only until the dough comes together, then press it into the pan rather than rolling it.

Cook the vegetables well

Mushrooms: Give them about 10 minutes in the pan so they soften and start to brown. That browning deepens their flavour and helps avoid adding excess moisture to the filling.

Spinach and artichokes: Cook the spinach only until wilted, then stir in the drained, chopped artichokes. Let the mixture cool before adding it to the crust.

How to tell when it is set

The quiche is ready after roughly 30–35 minutes, when the egg filling has set rather than looking liquid in the centre. Ovens and pans can vary, so use the set filling as the main cue.

Rest it for 5 minutes before slicing. This brief pause makes it easier to serve neat portions.

Choosing the cheese

Feta: Crumble it into the whisked eggs for salty, tangy pockets throughout the filling. Its flavour complements the marinated artichokes.

Goat cheese: The recipe also allows crumbled goat cheese in place of feta. Whichever you choose, stir it into the egg mixture before pouring it over the vegetables.

Serving and timing

Make the most of the cooking time by preparing the vegetables while the crust dough is being mixed and pressed into the pan. The recipe takes about 50 minutes in total, including baking.

For a lighter meal, serve slices with leafy greens dressed with lemon, olive oil, salt and pepper. The quiche is also suited to a brunch spread.

Recipe notes & tips

• Use a 23–25 cm pan so the crust has room to cover the base and sides.
• Drain the marinated artichokes well before chopping them.
• Cook the mushrooms until they begin to brown before adding the spinach.
• Let the vegetable mixture cool before combining it with the egg filling.
• Press the dough evenly into the pan, including the sides, to make a consistent crust.
• Rest the baked quiche for 5 minutes before slicing.

Variations

• Change the herbs: Use thyme or rosemary, fresh or dried as specified.
• Swap the flour: Use white wholemeal flour instead of spelt flour.
• Choose another allium: Use chopped onion in place of shallot.
• Change the cheese: Crumble goat cheese into the eggs instead of feta.
• Adjust the heat: Reduce or omit the red pepper flakes for a milder filling.
• Serve with greens: Add lemon-dressed leafy greens alongside each slice.

Common mistakes to avoid

• Wet mushrooms: Cooking them until softened and starting to brown helps avoid a watery filling.
• Soggy spinach: Cook it only until wilted rather than leaving it in the pan for too long.
• Undrained artichokes: Drain them before chopping so excess marinade does not run into the filling.
• Hot vegetables: Cool the cooked vegetables before adding the egg mixture, so the filling can be assembled evenly.
• Uneven crust: Press the dough across both the base and sides of the pan for consistent coverage.
• Cutting too soon: Allow the quiche to rest for 5 minutes so the slices hold together more easily.

How to store

Refrigerate leftover quiche in a covered container and eat within 3 days. Reheat slices in the oven until warmed through, or serve them cold.

Frequently asked questions