Healthy Kale and Goat Cheese Quiche

Quiches are a delightful and versatile dish that can be enjoyed any time of the day. This healthy kale and goat cheese quiche is not only delicious but also packed with nutrients, making it a perfect choice for a nutritious meal. Whether you're hosting a brunch or looking for a wholesome dinner option, this quiche is sure to satisfy your taste buds and keep you energized.

Ingredients

1 pre-made pie crust (9-inch)
1 tablespoon olive oil
1 small onion, finely chopped
2 cloves garlic, minced
2 cups fresh kale, stems removed and chopped
4 large eggs
1 cup milk (or any non-dairy milk)
1/2 cup heavy cream (or coconut cream for a dairy-free option)
4 ounces goat cheese, crumbled
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon nutmeg
1/4 cup grated parmesan cheese (optional)

Cooking Method

Preheat your oven to 375°F (190°C).
Prepare the crust: Place the pie crust in a 9-inch pie plate, pressing it gently into the plate. Trim the edges if necessary. Prick the bottom with a fork to prevent it from bubbling during baking.
Pre-bake the crust: Place a sheet of parchment paper over the crust and fill it with pie weights or dry beans. Bake for 10 minutes, then remove the weights and parchment. Bake for another 5 minutes until lightly golden. Remove from oven and set aside.
Cook the vegetables: In a skillet, heat the olive oil over medium heat. Add the onion and garlic, sauté until soft and fragrant. Add the kale and cook until wilted, about 4-5 minutes. Remove from heat and let cool slightly.
Prepare the filling: In a large bowl, whisk together the eggs, milk, and heavy cream. Stir in the crumbled goat cheese, salt, pepper, and nutmeg.
Combine and assemble: Spread the kale mixture evenly over the pre-baked crust. Pour the egg and cheese mixture over the top. Sprinkle with parmesan cheese if using.
Bake the quiche: Place the quiche in the oven and bake for 35-40 minutes, or until the filling is set and the top is golden brown. Allow to cool slightly before serving.
Serve and enjoy: Slice and serve warm or at room temperature.

Nutritional Value of the Meal

This kale and goat cheese quiche is not just a treat for your taste buds, but also a powerhouse of nutrition. Kale is rich in vitamins A, C, and K, and provides a good source of calcium and antioxidants. Goat cheese offers protein and healthy fats that are easier to digest than cow's milk cheeses. The eggs deliver high-quality proteins necessary for muscle repair and maintenance, while the olive oil adds heart-healthy monounsaturated fats.

Best Side Dishes and Drinks to Pair

To complement the flavors of this quiche, consider serving it with a simple green salad tossed with a light vinaigrette. A fresh fruit salad can also add a refreshing contrast and a touch of sweetness. For drinks, pair the quiche with a crisp white wine like a Sauvignon Blanc or a light Chardonnay. For a non-alcoholic option, a glass of freshly brewed iced tea with a hint of lemon would be a perfect match.