Tomatoes' nutritional richness is believed to lower the risk of cardiovascular disease, prevent osteoporosis, and reduce inflammation. Asparagus is also a highly nutritious vegetable, rich in B-complex vitamins, and it is well-known for being diuretic. Eggs are, of course, a great source of protein, abundant in vitamins A, B, phosphorus, and selenium. A sprinkle of parsley gives this recipe an additional boost of healthy compounds, like phenols, flavonoids, and coumarins, known for their anti-inflammatory and anti-microbial properties.
- Heat the oven to 350°F (180°C). Grease the mini muffin tins or a medium-size pie dish.
- To make the crust, combine the flour, salt, and the cold butter in cubes and start working the dough. It should stick together when pressed with your fingers, so add the water carefully until you reach this consistency.(10 minutes)
- Fill the prepared pans with the dough thinly and evenly by pressing it with your fingers. Prick the bottom with a fork and bake them for 10 minutes. Take them out and set them aside to cool.(15 minutes)
- To make the filling, sauté the onions until translucent, then add the asparagus and tomatoes and cook them for three minutes until they soften a little bit. Meanwhile, beat up the eggs with a fork, add the milk, and parsley. When veggies cool down, mix them with the egg mixture.(10 minutes)
- Fill the pre-cooked crust with the filling ¾ of the way up, garnish it with a cherry tomato and a few asparagus tips. Top it with cheese and bake it for 30 minutes until slightly brown and the knife inserted in the middle comes out clean.(35 minutes)
This healthy and delicious quiche can be served warm as a quick entrée for a family dinner or cold as a party appetizer to entertain your guests.