This is a staple in the Kinder household: Quinoa and Kale Crustless Quiche. It’s great to have in the fridge for a healthy snack, work lunch or easy dinner. I like pairing this quiche with a side salad or bowl of soup.
Over the last year kale has really risen in popularity. From kale chips (which are amazing and satisfy your salty craving) to kale pizza, I like to think of it as spinach’s nerdy cousin.
According to MindBodyGreen.com, eating kale comes with incredible health benefits. Here are 10 reasons why kale is a rock star food:
- Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. Yeah!
- Kale is high in iron. Per calorie, kale has more iron than beef.
- Kale is high in Vitamin K. Eating a diet high in this vitamin can help protect against various cancers.
- Kale is filled with powerful antioxidants. These help protect against various cancers.
- Kale is great for cardiovascular support. It helps lower cholesterol levels.
- Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help fight against arthritis, asthma and autoimmune disorders.
- Kale is high in Vitamin A. A vitamin that is good for your vision, skin and preventing lung and oral cancers.
- Kale is high in Vitamin C. Helpful for your immune system, metabolism and hydration.
- Kale is high in calcium. Per calorie, kale has more calcium than milk (believe it!).
- Kale is a great detox food. It’s filled with fiber and sulfar, both great for detoxifying your body and keeping your liver healthy.
Seems to me, all you need is kale! Is there anything it doesn’t provide? Honestly. What a show off.
Quinoa and Kale Crustless Quiche
2014-02-01 20:22:09
Serves 5
Healthy kale and quinoa come together in this quiche to give you a well-rounded lunch.
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Prep Time
40 min
Cook Time
45 min
Total Time
1 hr 25 min
Ingredients
- 1/2 cup quinoa
- 1 cup water
- 2 tablespoons olive oil
- 1 bunch kale, stems removed and leaves torn into pieces
- 1 yellow or vidalia onion, thinly sliced
- 3 garlic cloves, minced
- 1/2 cup yellow cheddar cheese, shredded
- 3 ounces cream cheese
- 4 large eggs
- Salt and pepper
- Optional: Leftover chicken, cooked spinach or red pepper flakes.
Instructions
- Preheat oven to 300 degrees. Grease a 9″ pie dish with cooking spray or butter.
- Cook the quinoa – combine the quinoa and water in a medium pot. Bring to a boil, then simmer covered for 20 minutes (or until all liquid is absorbed).
- While the quinoa is cooking, caramelize the onions. Heat the olive oil in a large saucepan and saute on medium heat (about 5-10 minutes) until light brown.
- Remove the onions from the pan and place them in a large mixing bowl. While the onions are still hot, mix with the cream cheese and raw garlic.
- Add the kale to the hot pan and cover. Cook until wilted and bright green (about 2 minutes).
- Allow kale to cool. Squeeze out extra liquid. Then add to mixing bowl.
- Mix the cooked quinoa and cheddar into bowl. If you’re using leftover chicken pieces or spinach, now would be the time to add them.
- In a small bowl, scramble the eggs. Then pour into the mixing bowl (note: make sure mixture is COOL – you don’t want cooked eggs!) until evenly coated. Sprinkle in salt and pepper.
- Pour quinoa-kale mixture into the pie dish. If you like, sprinkle with more salt and pepper and/or red pepper flakes.
- Bake for 45 minutes, until the top is golden and/or the quiche starts to pull away from the sides of the dish.
- Great served warm or cold! Makes great leftovers – reheat in oven; sprinkle cheddar cheese on top. Store covered in the fridge.
Adapted from Food52.com
Adapted from Food52.com
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