Layered Quiche (gluten free)
by Natachef
Garbanzo bean crust bolsters loads of vegetables and herbs for a healthy, tasty, low-fat and filling egg white quiche.
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INGREDIENTS
- 2/3 Can Garbanzo beans
- 1 Small Tomato
- 1/2 Cup Black olives
- 1/4 Cup Bell pepper
- 1/2 Cup Mushrooms
- 1 Cup Egg whites
- 1 sprig Fresh dill
- 1 teaspoon Minced garlic
- Natures seasoning ; To taste
INSTRUCTIONS
Pour can of garbanzo beans (with liquid) into pot and boil approximately 10 minutes to soften. Chop mushrooms, bell pepper, 1/2 of the tomato, and olives. Mix together in bowl and add garlic, dill and Natures (or salt and pepper to taste). Cut remainder of the tomato in thin round slices. Chill veggies in refrigerator and remove beans and drain. Mash beans in a bowl with a fork and season with Natures or salt and pepper to taste (may add garlic to this mix too). In a 6 cup muffin tin mash bean mixture into each cup about 1/4 of the way up. Place a single, round slice of tomato in each cup covering the bean mixture. Fill remainder of each cup to the top with vegetable mix. Pour egg whites into each cup and fill to top. Bake at 375 for approx 15 minutes. Ennnnnn-Joyyyy!! MM-MM-MM!!!
NOTES
Get crafty! Use your fav veggies and add jalapeños to the bean mash. I love eggplant and cilantro in mine!!
Natachef
Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 Serving (109g) | ||
| Recipe Makes: 6 Servings | ||
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| Calories: 105 | ||
| Calories from Fat: 34 (32%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 3.8g | 5 % | |
| Saturated Fat 0.9g | 4 % | |
| Monounsaturated Fat 1.8g | ||
| Polyunsanturated Fat 0.6g | ||
| Cholesterol 85.7mg | 26 % | |
| Sodium 268.7mg | 9 % | |
| Potassium 183.7mg | 5 % | |
| Total Carbohydrate 12.8g | 4 % | |
| Dietary Fiber 2.8g | 11 % | |
| Sugars, other 10g | ||
| Protein 5.4g | 8 % | |
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Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
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Calories per serving: 105
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
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