Whole Wheat Tortilla Quiche
Guess what came today?
My Kale shirt!
Therefore I felt obligated to make something with some kale.
Now interestingly enough, I find raw kale to be one of the, if not the, nastiest things I have ever tasted.
However kale chips, kale in soups, kale in eggs, kale on pizza, kale steamed and now, kale in quiche, is quite delicious.
Why eat kale at all?
(1) It’s green. So that’s good.
(2) According to Agricultural Research, kale is considered a “gourmet fare for the nutrition conscious” due to its rich beta carotene content. Beta carotene belongs to a group of compounds known as carotenoid. “Lower cancer rates have been linked to diets containing a lot of foods rich in carotenoids. The compounds are also plentiful in dark green vegetables like spinach, broccoli, and green beans.” (Source 1)
(3) Some studies say boiling kale can reduce it’s nutritional benefits. However, steaming kale can increase its nutritional content. This is because steaming kale improves its cholesterol lowering ability which can lower the risk of developing cardiovascular disease. Win. (Source 2)
Anyways, that’s enough of that.
On to the delicious stuff.
Moral of the story, if you think kale is nasty, try preparing it another way. Regardless of the way in which you prepare kale, eating cooked kale is better than eating no kale. So find a way you like it.
Like baked into a quiche.
Specifically this quiche.
A delicious quiche made with a simple, whole-wheat tortilla crust and filled with vegetables and feta. Oh how I love the feta.
I had my doubts that the tortilla crust would hold up. I held my breath as I flipped over the ramekin to dump out the quiche but to my surprise it all came out in one piece. And it was delicious.
You’re gonna need to make this.
Whole Wheat Tortilla Quiche
Yield: serves 1
1/2 cup sweet potato, cubed into small pieces
1/4 cup red onion, finely chopped
1 large leaf kale, thinly sliced then roughly chopped
1 leaf red cabbage, thinly sliced then roughly chopped
1/4 cup plain Greek yogurt
1 tsp garlic powder
pinch of salt
2 pinch of pepper
1 ounce feta cheese, crumbled
1/8 cup diced canned tomato or chopped fresh tomato
1, 7 inch whole wheat tortilla
Coat the bottom of a saute pan with a little olive oil and heat over medium heat. Add in sweet potato and cook for about 10 minutes, stirring frequently. Once sweet potato is softened. Add red onion, kale, and cabbage into saute pan and cook for 3-5 minutes, or until kale and cabbage have softened. Remove from heat.
Press a whole wheat tortilla into a small, round, oven-safe ramekin (mine was 16 ounces). Tortilla should line the baking dish. The tortilla may tear/crack a little. To the tortilla bowl add the sweet potato-red onion-kale-cabbage mixture.
In a separate bowl, mix together eggs, yogurt, garlic powder, salt, and pepper. Stir until mixture is smooth and no yogurt lumps are seen. Pour this egg mixture into the tortilla bowl, on top of the sweet potato mixture. Top with tomatoes and feta. Using a spoon, gently stir mixture making sure the egg mixture reaches all the way through the sauteed sweet potato-kale mixture.
Bake in a 360 degree oven for 35 minutes. When removed from oven, quiche should be puffed and center should be set. Allow to cool in baking dish for 10 minutes. Gently remove from baking dish and eat it!
Source 1: Khachik, Frederick. “Kale: Gourmet fare for the nutrition-conscious?.” Agricultural Research. 42.3 (1994): 19. Print.
Source 2: Kahlon, TS. “Steam cooking significantly improves in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage. .” Nutrition Research. 28.6 (2008): 351-7. Print.