Lentil Quiche

by Joanne on August 3, 2009

It seems the latest reporting on line and in hard copy media is about portion allotment on ones dinner plate.  Think of it like a clock and divide the appropriate nutrition requirements within “15 minute intervals”.  This was one of the presentations I came across and was provided by “Runner’s World” magazine.  Protein and grains/starches (carbohydrates) each get about 15 minutes or from 12:01 to 6:00.  Vegetables and fruits are designated to fill the 6:01 to 11:58 slot.  That would be about 20 minutes for veggies and the rest for fruit.  Note the greatest amount of space on your plate should be from vegetables.  That little bit of time, the last 2 minutes, is for healthy fats such as Omega 3’s, nut oils or your olive oils, etc.   Just a “good-to-know” tid bit to start your day. 🙂

As for starting the day, it was chest and bicep day, beginning with 20 minutes of sprints on the treadmill and ending with a 3.25 mile run with Shane.   It was a smelly run – not good for lung health.  The garbage truck passed us twice and we smelled a skunk.  While running through the MVCC campus, we saw the little stinker but he saw us as well and turned the other way.  My biggest fear in the AM is sneaking up on a skunk.  PeeeeEwwww!  :mrgreen:

And now …. about that Lentil Quiche

I was reading a wonderful blog post the other day by Jeena of JeenasKitchen.  Make sure to check it out.  She offered a great Vegan Lentil Quiche recipe and it had some wonderful spices in the ingredient list.  I made my adaptation of her recipe omitting the buckwheat pastry crust and using EggBeaters, Egg Whites, and whole eggs.  The result was a unique quiche. The flavors were very mild, in fact I probably should have doubled the spice quantities, and the texture was fluffy and almost “cake” like.  

Here is my recipe corrected for flavor intensity.

DSC_0351Serves 6

  • 1 cup Red Lentils
  • 1 large onion, chopped
  • 1 red pepper, chopped
  • (1) 15 oz canned Petite Peas – drained and rinsed
  • 2 cloves garlic, diced
  • 1/2 tsp Ginger powder
  • 2 tsp coriander powder
  • 2 tsp cumin
  • 1 tsp turmeric
  • 1 tsp Epazote (or use tarragon but 1/2 tsp)
  • Salt and pepper to taste
  • 1 TBS EVOO
  • 1/2 cup EggBeaters
  • 1/2 cup Egg Whites
  • 4 whole eggs, beaten
  • 1/4 cup milk
  • 1/2 cup grated Gruyere cheese

Rinse the lentils and check for stones or bad ones.  Cover with 2 cups water, bring to a boil and simmer for 25 minutes.  Drain and set aside.

Saute the onions in 1 TBS EVOO for 3 minutes.  Add the peppers and continue for 2 minutes.  Add the garlic, peas and spices and continue for 2 minutes – stir constantly.  Remove from heat and cool.

Line a 10″ spring form pan bottom with foil. Make sure your foil is flat and flush.  Spray with non-stick.  Preheat the oven to 375 F.

Mix the lentils with the sauteed vegetables in a bowl.  Mix, in a separate bowl, the eggs and milk. Beat for 2 minutes.*NOTE:  Another way to try this is to put the lentils on the bottom to act as your base instead of mixing in with the veggies.  Then the filling would be the veggie and egg mix (to top the lentils).  If you try it that way, let me know how it turns out.  

Making sure your mixtures are cool enough, add the egg-milk mixture to the lentil-veg. and stir. Pour into prepared spring form. Top with the Gruyere cheese.  Put into the oven immediately and bake 50 – 55 minutes.  Allow to cool for 5 – 10 minutes before serving. 

DSC_0348

 

 

This dinner needed a bit more flavor, maybe adding salsa. But I think the changes I made (reflected above in the ingredient list), should empart  a lot more taste.  

We had the quiche with a puree of broccoli and carrots laced with lemon.

DSC_0352

 

You guys have been asking about Shane. He’s great.  Yesterday, after a 7 1/2 mile run, he was STILL up for some frisbee…

What a dog!
What a dog!

Have a terrific Monday.

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2 Comments

  • At 2009.08.03 10:27, Jeena said:

    Thank you for your great comments Joanne. Your non vegan version looks amazing, great pictures! 🙂

    It is funny that you mentioned using the lentils at the bottom because I am going to try one like that, I have just been trying to think of a non dairy topping so I will let you know how it comes out. 🙂

    Always love pictures of Shane.

    • At 2009.08.04 11:57, Jacqueline said:

      I do like the sound of that quiche, although I don’t have the foggiest about what eggbeaters are!

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