vegetarian

This Quiche is one of my absolutely favorites! I use coconut oil instead of butter and oeat for the crust.

Feta spinach quiche with oat flour

for a 30cm quiche case

INGREDIENTS FOR THE PASTRY
95 g oat flour (ground rolled oats in a food processor)
70 g ground chickpeas flour (or spelt flour)
3 tbsp corn starch
1 tsp sea salt
4,5 tbsp cold-pressed coconut oil (or butter)
5 tbsp ice-cold water

INGREDIENTS FOR THE FILLING
5 eggs
200 g feta cheese
2 tsp dried oregano
1 tsp red chilli flakes
3 tbsp olive oil
3 red onions, finely chopped
200 g frozen spinach
salt and pepper

1. Put the oat flour, chickpea flour, cornflour and salt in a bowl. Add the coconut oil and ice-cold water.
2. With your hands prepare the dough and form a ball to chill with transparent film in the fridge for 30 minutes.
3. Preheat the oven to 180C.
4. Wisk the eggs and crumble in the feta cheese. Add the oregano, chilli flakes and a pinch of salt and pepper. Set aside.
5. Heat the olive oil in a frying pan on a medium-high heat.
6. Add the onions and fry for few minutes.
7. Add the spinach and a pinch of salt and put the onions and spinach to the egg mixture. Stir well.
8. Press the dough into a 30cm Quiche case.
9. Form the dough until the edge of the case.
10. Prick the bottom with a fork and blind bake for about 10 minutes. Reduce the oven to 170C.
11. Then throw the filling into the baked quiche case and bake for about 30 minutes until the filling is finished.

Chickpeas are very high in vegetable protein which is very valuable for vegetarian diet. One-cup serving of chickpeas provides 21% calcium, 13% vitamin C, 69% iron, 55% vitamin B-6 and 57% Magnesium.

Nut and Seed Falafel with Cashew Butter

Recipe below for falafels, cashew nut butter, tomato salsa and mint dressing.
You need also salad for serving!

INGREDIENTS
for 20-25 falafels

FALAFELS
250 g pistachio nuts
50 g sunflower seeds
400-450 g canned chickpeas
½ punch of fresh mint
½ punch of fresh parsley
1 red onion
1 tsp ground cumin
2 tsp spelt flour (or other flour)
1 tsp baking powder
3 tbsp olive oil

Rinse the chickpeas and put them in a large bowl (or food processor) with olive oil, finely chopped onion, cumin, flour and baking powder. Blend this combination until it is very smooth. Chop the nuts and seeds coarsely (not to fine!) in a food processor or other kitchen machine. Chop the fresh mint and parsley finely and combine chickpeas mixture, nuts, seeds and herbs together and combine very well.

Cover a backing tray with baking paper and preheat the oven to 190 degrees. Using your hands and form 20-25 small round falafel and place them on the backing tray.
BEFORE BACKING PREPARE THE CASHEW NUT, MINT DRESSING AND TOMATO SALSA (SEE BELOW)
Bake for about 15 minutes.

CASHEW BUTTER
75 g butter (room temperature)
50 g cashew nuts
big pinch of coarsely salt

Chop the cashew nuts coarsely and mix together with the butter and salt. Place in the fridge.

TOMATO SALSA
3 tomatoes, cut in small cubes
½ red chili, cut in small stripes
½ tsp dried oregano
3 tbsp olive oil
salt and pepper

Mix all ingredients together and place in the fridge.

MINT DRESSING
250 ml yogurt
¼ punch of fresh mint, coarsely chopped
salt and pepper

Mix all ingredients together and place in the fridge.

SERVE

Spread the wrap with cashew butter, place salad, 3 falafels, tomato salsa, mint dressing on it and fold it gently.