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Low Histamine Leek and Swiss Chard Quiche

Low Histamine Leek & Swiss Chard Quiche

  • Author: Tania Surrow Larsen - The Histamine Friendly Kitchen
  • Prep Time: 15 min
  • Cook Time: 30 min
  • Total Time: 45 minutes
  • Yield: 4
  • Category: Vegetable Quiche

Description

This Low Histamine Leek & Swiss Chard Quiche can be enjoyed as a side dish or as a main dish accompanied by a simple green salad. Perfect for brunch, lunch or dinner. Can be made dairy free and/or gluten free as well as for different levels of histamine intolerance.


Ingredients

  • 300-350 g leek, cut into thin rings (10.6 -12.3 oz)
  • 300-350 g (rainbow) Swiss chard (10.6 -12.3 oz)
  • 1 tbsp of butter (or coconut oil, if dairy free)
  • 3-5 sprigs of fresh thyme (or a tsp of dried thyme)
  • 3 eggs or 10-12 quail eggs (I used 12)
  • 250 ml coconut milk (1 cup. Full fat, you can also use dairy based cooking cream if you are not dairy free)
  • 1 tbsp of freshly grounded flax seeds (optional)
  • 2-3 tbsp of nutritional yeast (optional, omit if you are still in the elimination phase)*
  • a pinch of nut meg (optional, omit if you are still in the elimination phase)*
  • 1/2 salt (more if you omit the nutritional yeast)
  • 1 package/roll of (gluten free) puff pastry dough sheet (ca. 250 g /8.82 oz)

Instructions

  1. Preheat the oven to 210 °C (410 °F).
  2. Clean the leeks and cut them into thin rings. Add them to a big frying pan together with the butter (or coconut oil), 1/4 tsp salt, and the fresh thyme. Let them cook for about 3-4 minutes until they are translucent, don’t let them brown.
  3. Meanwhile rinse and slice the Swiss chard finely, and then add to the pan with the leek. Cook the leek and the Swiss chard together for about 5 minutes. Make sure to stir regularly. When the greens has wilted down, take them off the heat and let them cool down a bit.
  4. Mix together the eggs, coconut milk, flax seeds, nutritional yeast, a pinch of nutmeg and the remaining salt.
  5. Line a 23 cm/ 9 inch round pie baking pan with parchment paper and unroll the puff pastry dough roll, place it in the baking pan. If your puff pastry sheets doesn’t fit your baking pan perfectly, you can always piece it together by pressing the edges of two pieces of dough together with your fingers. If you like you can of course also make your own pie crust.
  6. Add the egg mixture to the cooled veggie mix and give it a good stir, to make sure it is all mixed well.
  7. Pour the egg and veggie mixture into the baking pan lined with puff pastry dough, and spread it out evenly. If you like me have any excess dough just fold it in over the quiche. Or you can cut it off and make a pretty border, I just couldn’t be bothered.
  8. Place the quiche in the middle of the preheated oven and bake for approximately 30 minutes. Keep an eye on it, as you don’t want the puff pastry to burn, and you do want the quiche to be set. It might need up to 45 minutes depending on your oven.
  9. Once the quiche is set in the middle and the puff pastry has a beautiful golden color, take it out of the oven and let it cool down for a bit before digging in to it.

Notes

  • Both the nutritional yeast and the pinch of nutmeg are optional, omit if you are still in the elimination phase. If you leave out the nutritional yeast, you will need to add more salt.