Springtime means asparagus, right? Having lived in France, I love my quiches, so what better way to celebrate spring than an Asparagus and Spinach Quiche with Spelt Crust from scratch! Oh yes!
I made 2 versions of this quiche, as usual, one with Emmental (Swiss cheese) for me, and one with Daiya cheese (soy-free vegan cheese) for my husband. The egg mixture itself is dairy-free. Since my husband is sensitive to dairy, it’s less complicated if I prepare one mixture for both of us, and then I simply make 2 quiches and add different cheeses in each of them. I don’t mind having some Daiya cheese once in a while, but it is a processed food and should be eaten in moderation; plus I can eat dairy, and I love cheese (of course, only organic, made from raw milk from grass-fed cows).
Spelt Crust From Scratch
I decided to make the crust as well, but I will admit that making pie crust and quiche crust is kind of my nemesis, because I don’t use white flour, the dough is not as soft and flexible, which makes it a bit more frustrating, but I’m slowly getting the hang of it. For a quick quiche or pie, I found a frozen organic pie crust at my local health food store, made out of spelt flour and a few simple ingredients, so I usually use those. I’m all about making everything from scratch, but these are really good and they use real ingredients, so I don’t feel bad about using this shortcut, especially since it’s only a few times per year. 😉
Asparagus contain many antioxidant vitamins and minerals similar to leafy greens, like folate which works well with vitamin B12 to help protect and boost our brain functions. It’s also a good source of chromium, which is necessary for a healthy insulin function. Of course, it contains good fiber as well and is a natural diuretic.
Have you ever smelled something different when you pee after eating asparagus? That’s because it contains a sulphuric compound that creates this reaction, but it’s not dangerous. Apparently most people produce the smell, but not everyone is able to smell it. Interesting!
This recipe will make 2 quiches, enough to feed 6-8 people.
Asparagus and Spinach Quiche with Spelt Crust (dairy-free option)
A healthy quiche made with fresh ingredients and spelt flour crust. A dairy-free option is included.
- 2 cups spelt flour
- 1/4 tsp grey sea salt
- 1/4 cup cold water filtered or spring
- 1 Tbsp local organic raw honey
- 1/2 cup high quality organic olive oil
- 1/2 lb asparagus washed, woody-end trimmed off, cut in large bite-size pieces
- 8-10 large organic mushrooms I used cremini, washed, dried, and sliced
- 2 cups fresh organic spinach washed
- 1 onion minced
- 10 local organic free-range eggs
- 1/2 cup vegan cream/milk rice, millet, oat, etc., or dairy cream if you are not allergic to dairy
- 1/2 cup organic cheese of your choice dairy or vegan
- In a large bowl, mix the flour and the salt.
- In a measuring cup, mix the water and the honey. Then add the oil.
- Pour the liquid mixture over the flour, and mix using a fork. You might need to use your (clean) hands at the end.
- Form a ball and divide in 2. Put one half at a time in-between 2 large pieces of parchment paper, and using a rolling pin, press down until the dough is about 1/3" thick, and large enough to cover a 9" diameter pie container. Remove one side of the parchment paper, put the pie container upside down on top, then flip it over and remove the other paper. Push the dough to fit the pie form. You can use a knife to cut around the excess off the edges.
- Repeat with other half.
- Using a fork, prick the 2 pie crusts all over and cook in a 425 F oven for 8-10 minutes. Remove from oven and put aside.
- While the crusts are cooking, quickly sauté the vegetables in a large pan over medium heat, in a bit of olive oil. Add the spinach last, in the last few minutes of cooking.
- In a large bowl, whisk the eggs very well, then add the cream, and 1/2 tsp grey sea salt and some freshly ground black pepper to taste. Whisk.
- Distribute the cooked vegetables in both quiche crusts, then pour some of the egg mixture over, delicately. Make sure the vegetables are equally distributed in the crust. Add cheese over.
- Cook in a 425 F oven for about 20-25 minutes, or until nicely golden on top and cooked through.
- Serve immediately, with a large green salad.
Note: I do not believe anyone should worry about counting calories, but here is the nutritional information for one serving
Calories: 423kcal | Fat: 27g | Saturated fat: 8g | Cholesterol: 232mg | Sodium: 210mg | Potassium: 255mg | Carbohydrates: 28g | Fiber: 5g | Sugar: 3g | Protein: 14g | Vitamin A: 1505% | Vitamin C: 4.7% | Calcium: 109% | Iron: 3.4%