Crustless Mediterranean Vegetable Quiche

Unbalanced

% Daily Values based on a 2,000 calorie diet

Step 1

Spray a quiche dish liberally with cooking spray. Put 0.5 tablespoon of olive oil in a large frying pan over a low heat. Add the garlic and fry gently for 2 minutes.

Step 2

Put the capers in a bowl of cold water and soak for 5 minutes. Drain thoroughly.

Step 3

Increase heat to medium and add the peppers and courgettes. Fry for 5 minutes, stirring occasionally until both have started to soften.

Step 4

Add the basil, thyme, red onion and fresh lemon juice. Continue cooking for 5 minutes.

Step 5

Preheat the oven to 200°C/ fan 180°C / 400°F. Add the cherry tomatoes and capers to the pan and cook for 2 minutes.

Step 6

Add the spinach and cook for another 5 minutes until it has wilted down completely. Turn off the heat and let the vegetables cool slightly.

Step 7

Crack the eggs into a large bowl or jug and beat lightly with a fork. Add the cream cheese, season well with freshly ground black pepper, and beat with the fork again – the cream cheese will not completely mix in at this point.

Step 8

Add the Parmesan and chopped parsley (if using) to the egg mix and stir in.

Step 9

Spread the partly cooked vegetables evenly over the bottom of the prepared quiche dish. Crumble the feta over evenly.

Step 10

Pour the egg mix over and gently shake the dish to spread it around. Bake in the oven for 25 minutes or until the quiche is set and golden.

Step 11

Leave to cool before serving. Will keep for up to 2 days in the fridge, covered or in a container.

Step 12

NOTE: You can easily swap ingredients in and out of this quiche- try adding in some diced aubergine, or add half a tablespoon of your favourite pesto to the egg mix!