Made with white beans and potatoes this very satisfying quiche is a great option for lunch, dinner or brunch. The beans will deliver complex carbohydrates, protein and fiber. Potatoes will help with the quiche structure and provide vitamins and minerals.
Everybody likes quiche, with its crisp crust and creamy filling. They are so versatile, with multiple combinations of flavors. This gluten-free quiche is an easy way to add more legumes in your diet in a convenient format. The filling is made with white beans, potatoes, carrots and brewer’s yeast for a creamy texture and cheesy flavor.
White beans besides being filled with protein and fiber, also offer antioxidants that may help your body fight cellular damage preventing chronic diseases such as heart disease and certain cancers.
White beans are also known to slow the digestion and absorption of carbohydrates by blocking the action of enzymes responsible for transforming starches into simple sugars resulting in less body fat.
They are a very good source of copper, iron, folate and a good source of magnesium.
It is important to mention, that beans don’t provide a complete source of protein by itself, they don’t offer all nine essential amino acids. Amino acids are needed to build protein in the body. Your body can make many amino acids on its own but the nine essential ones you can only acquire via food or supplements. Therefore it is needed to pair beans with grains like rice, barley, corn or wheat in the same meal or during the same day to meet all your body protein requirements.
A slice of this quiche pairs very well with a serving of brown rice, easy and delicious complete amino acid meal.
Prep: 25 mins | Cook: 15 + 60 mins | Total: 1 hour 40 mins
Ingredients
1 Oat & Chia Pie Crust pre-baked for 15 minutes
1 can 19 fl oz (540ml) of white kidney beans (about 2 ¼ cups of cooked beans)
1 ½ cup of boiled potatoes peeled
1 medium carrot steamed until soft
4 tbsp of brewer’s yeast
1 tsp of onion powder
1 ½ tsp of mustard
1 tbsp of chopped parsley
Salt & black pepper to taste
Prep
Preheat the oven to 350ºF (180ºC).
In a food processor or blender combine the beans, potatoes, carrot, brewer’s yeast, onion powder, mustard, salt and black pepper. Process until a thick and smooth cream is obtained. Fold the chopped parsley. Pour the filling in the crust and bake for 60 minutes or until the pie is slightly golden brown.
The quiche will keep covered in the fridge for up to 4 days. Enjoy!
