Broccoli-Rice Quiche
A savory broccoli and rice quiche that combines tender vegetables, cheesy richness, and a fluffy egg substitute filling. Perfect for brunch or light dinners, it offers a wholesome, flavorful experience with hints of mushroom and onion, appealing to vegetarians and those seeking a nutritious, satisfying meal.
Ingredients
- 2 cups water ⓘ
- 1 (10 oz.) package frozen chopped broccoli ⓘ
- 1/2 cup chopped onion
- 3 cups cooked long-grain rice ⓘ
- 1 1/2 cups shredded reduced-fat sharp Cheddar cheese, divided ⓘ
- 1 1/2 cups frozen egg substitute, thawed and divided ⓘ
- 3/4 teaspoon salt, divided ⓘ
- Vegetable cooking spray ⓘ
- 1/2 teaspoon pepper ⓘ
- 1/2 cup skim milk ⓘ
- 2 (2 1/2 oz.) jars sliced mushrooms, drained ⓘ
Instructions
- Bring water to a boil in a medium saucepan.
- Add broccoli and onion; cover and simmer for 8 to 10 minutes or until vegetables are tender.
- Drain well and set aside.
- In a large bowl, combine cooked rice, 1 cup of shredded Cheddar cheese, 1 cup of egg substitute, 1/4 teaspoon salt, pepper, and skim milk.
- Stir in the cooked broccoli and onion, sliced mushrooms, and remaining egg substitute and cheese.
- Spray a 9-inch pie dish with vegetable cooking spray.
- Pour the mixture into the prepared dish.
- Bake at 375°F (190°C) for 25-30 minutes or until the top is golden and the filling is set.
Tips & Substitutions
For extra flavor, consider adding garlic or your favorite herbs to the broccoli mixture. If you don't have frozen egg substitute, you can use 6 large eggs instead. Feel free to swap the Cheddar cheese with Swiss or mozzarella for a different taste. To make this quiche even heartier, add cooked sausage or bacon, but this will alter the vegetarian aspect of the dish.
Serving Suggestions
This Broccoli-Rice Quiche is perfect for brunch or as a light dinner. Serve it alongside a fresh green salad or some sliced tomatoes for a complete meal. It pairs beautifully with a slice of Layered Chocolate Pie for dessert. For a more substantial meal, consider serving it with crusty bread or a fruit platter to balance the flavors.
Storage & Reheating
Leftover quiche can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place slices in the microwave for about 1-2 minutes or in the oven at 350°F (175°C) for 10-15 minutes until warmed through. This quiche also freezes well; just wrap it tightly in plastic wrap and aluminum foil for up to 2 months.
Nutrition & Diet Analysis (per serving)
Each serving of Broccoli-Rice Quiche contains roughly 787 calories, with 43g protein, 46g carbohydrates, and 49g fat. It is an excellent source of vitamin D (89% of the Daily Value), protein (85% of the Daily Value), and calcium (73% of the Daily Value), and a good source of dietary fiber and potassium. Note that it is relatively high in sodium, at 2515mg per serving (109% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh broccoli instead of frozen?
Yes, you can use fresh broccoli! Simply chop it into small florets and blanch it in boiling water for about 2-3 minutes before adding it to the quiche mixture. This will help maintain its vibrant color and flavor in the final dish.
How can I make this recipe gluten-free?
To make this Broccoli-Rice Quiche gluten-free, ensure that the rice you use is certified gluten-free. Additionally, check the labels of any packaged ingredients like cheese and cooking spray to ensure they're free from gluten-containing additives.
Can I add other vegetables to the quiche?
Absolutely! Feel free to get creative by adding other vegetables such as bell peppers, spinach, or zucchini. Just be sure to cook them beforehand to reduce moisture and ensure they blend well with the other ingredients in the quiche.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).