Broccoli, pumpkin and roasted capsicum crustless quiche


• 1 large red capsicum, halved, seeded

• 250g broccoli, cut into florets

• 125g cup microwaveable brown rice

• 8 eggs

• 1/3 cup (80ml) reduced-fat milk

• 1 tablespoon wholegrain mustard

• 150g peeled pumpkin, grated

• ¼ cup (20g) finely grated parmesan

• 4 cups baby spinach to serve


  1. Preheat grill on high. Place the capsicum, skin side up, on a baking tray and grill for 5 minutes, or until the skin is blistered. Transfer to a bowl, cover tightly with plastic wrap and set aside to cool. The remove the skin carefully and discard. Dice the capsicum.
  2. Preheat oven to 160 °C. Spray a 22cm round baking tin with olive oil and line base and sides with baking paper. Steam, boil or microwave the broccoli
    for 2-3 minutes, or until tender. Refresh under cold running water, drain. Coarsely chop.
  3. Heat rice according to packet instructions. Whisk eggs, milk and mustard together in a large bowl. Add capsicum, broccoli, rice, pumpkin and parmesan; stir to combine. Transfer to prepared tin, bake for 30-35 minutes, or until golden, puffed and set.
  4. Set quiche aside for 10 minutes before removing from tin. Serve quiche warm with baby spinach.

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