Wholesome, Plant-Powered Goodness
These Herb and Vegetable Mini Quiches are a flavourful, nutrient-rich twist on a classic favourite—light, moist, and packed with colourful veggies and aromatic herbs. Made entirely without eggs or dairy, they’re a brilliant plant-based option for lunch boxes, picnics, or anytime snacking.
At the heart of these mini quiches is chickpea flour (besan), a protein-rich, gluten-free alternative that creates a soft, custard-like texture when baked. It’s naturally high in fibre, iron, and folate, making it a smart choice for energy and digestive health. A touch of baking powder ensures a light rise, while nutritional yeast adds a savoury, cheesy depth along with B vitamins—especially B12, which supports brain function and energy metabolism.
Each bite is bursting with fresh vegetables:
- Onion and garlic bring immune-boosting compounds and natural flavour.
- Grated carrot adds sweetness and beta-carotene for eye and skin health.
- Red capsicum offers vitamin C and antioxidants in every colourful cube.
- Baby spinach delivers iron, magnesium, and plant-based calcium.
- Fresh herbs like parsley and chives add brightness and anti-inflammatory benefits, while dried oregano enhances the Mediterranean aroma.
A splash of tamari adds umami and depth, balancing the earthiness of the chickpea flour and the freshness of the vegetables. Just mix with water, pour into muffin trays, and bake until golden and set—no eggs, no dairy, no fuss.
These mini quiches are not only delicious and satisfying, but they’re also:
- 🌱 Plant-based and gluten-free
- 💪 High in fibre and protein
- 🧠 Rich in vitamins and minerals
- 🧃 Free from refined oils and added sugars
Perfect warm or cold, they’re a versatile addition to any meal plan—ideal for busy weekdays, school lunches, or weekend grazing boards.
Herb and Vegetable Mini Quiches
Ingredients
- 1 brown onion finely diced
- 3 cloves garlic minced
- 1 carrot grated
- 2 handfuls baby spinach
- 1 red capsicum chopped into 1-2cm cubes
- 1½ cups chickpea flour besan flour
- 1 tsp baking powder
- 1½ cups water
- ½ cup chopped fresh herbs chives or parsley
- 2 tsp dried organo
- ½ cup nutritional yeast
- 3 tsp tamari
Instructions
- Preheat oven to 180°C and use a silicone muffin tray
- In a little water, stir fry the onion, garlic and grated carrot until softened.
- Add the capsicum and spinach and cook for another 2 minutes.
- Place the flour, baking powder and water in a bowl and whisk until smooth.
- Add the cooked vegetables, fresh herbs, oregano, nutritional yeast and tamari and mix gently to combine.
- Add the cooked vegetables, fresh herbs, oregano, nutritional yeast and tamari and mix gently to combine.
- Once cooked, remove from the oven and let rest for 20 minutes to firm up. Gently loosen the sides with a knife and then remove quiches from the muffin tray onto a cooling rack.
