Heart Healthy Coronation Quiche

Heart Healthy Coronation Quiche is my olive oil, oat milk and chickpea version of this dish designed for King Charles' coronation. 

It's gluten free, lactose free and low in bad fats - so great for anyone with high cholesterol or heart issues. It tastes great too!

In my family, like so many others, we now cook lactose free and look for low cholesterol options. 

This recipe is almost vegan too - I just use one egg (instead of two) - but it would be possible to replace that final egg too - if you want to.

Here's how to do it:

The coronation quiche consists of two parts - the pastry base and the filling. Filling is made up of your filling vegetables and a an oat milk sauce with which you bind it altogether.

Main Vegetable filling

Oat Milk Filling (pour over the rest)

¬ Vegan option: if you remove the egg, then double the amount of ground linseed to 30g and increase the barista oat milk to 180ml. The linseed will provide the binding effect of the egg - but you'll be short on liquid. So increase the oat milk.

Preparation

Step 1: prepare your peas and spinach. If these are frozen, then place them in a bowl near the stove so that they can warm. If they are fresh, wash and dry them.

Step 2: make your caramelised onions (see full recipe here). Essentially, peel and slice 2 large onions and then very slowly fry them (30 minutes) in 30ml (2 tbsp) of premium olive oil. Add a splash of balsamic vinegar (or similar) after 30 minutes and continue to cook for another 10 minutes. 

Use a lid on your frying pan and / or add a little water to stop the onions drying out and burning.

Pastry

Step 3. Place 130g of chickpea flour (sieved if possible) into a mixing bowl. The remaining 20g can be added later or used to help roll out the pastry. Add the pinch of salt (or apple vinegar) and 50g of Serriana olive oil. Use your hands to kneed the mixture. Add the water slowly and adjust accordingly. Add more chickpea flour if the mixture remains too sticky.

Step 4. Keep kneading until you have a ball of pastry. If not, add more flour to help it combine. Then place in the fridge to cool for 30 minutes.

Step 5. Set your oven to 190 degrees centigrade.

Step 6. Take the ball of pastry out of the fridge and roll it flat on a chopping board. Prevent the pastry from sticking by spreading a little chickpea flour on it first. Also, use chickpea flour to clean your rolling pin.

Step 7. Prepare your quiche tin - or, if you don't have one, a cake tin. If you can use grease proof paper to line your tin first, then, cut out a piece large enough. Any surface not covered with grease proof paper should be very lightly oiled with olive oil.

Filling (main and pouring parts)

Step 8. Bake your pastry for 15 minutes - bring out of the oven and then turn the oven down to 165 degrees.

Step 9. Place the barista oat milk, the egg, the herbs and the ground linseed in a bowl and whisk. This is where you'll see the benefits of the barista oat milk - it will foam nicely. However, if you only have plain oat milk, then that will work too - but it will be less fluffy.

Step 10. Now fill the pastry. First, at the bottom, place your caramelised onions. Next, add the spinach, peas and nutritional yeast.

Step 11. Finally, pour the mixed oat milk, egg, linseed and herbs over everything. If you have any fresh herbs like parsley or you just love herbs - add a final sprinkle on top of everything.

Step 12. Bake the quiche at 165 degrees for 25 to 30 minutes.

You can serve the healthy heart coronation quiche immediately, warm - or you can keep in in the fridge to eat cold later. Enjoy!