🟨 ⚠️Asparagus, Pea & Leek (Spring Vegetable) Quiche

Asparagus, Pea & Leek Quiche

Asparagus, Pea & Leek Quiche

FS, LF, LS*, LA, LH, GF/DF options**
*Moderate for FS/LS due to peas and asparagus (limit or swap for elimination phase)

Serves: 4–6

Ingredients

• 1 tbsp suitable oil (canola, refined sunflower, rice bran)
• 1 leek (pale section only)
• 1 bunch asparagus (s)
• ½ cup (70g) fresh or frozen peas (g)
• 3 large fresh eggs
• ½ cup (125ml) thin cream (lactose-free or dairy-free cream if required)
• ½ cup (125ml) milk (lactose-free or dairy-free milk if required)
• Optional crust: gluten-free puff pastry, standard puff pastry, or homemade shortcrust (GF option)

Method

1. Prepare pastry (if using) – Preheat oven to 180°C. Line a quiche dish or pie tin with chosen pastry. Blind bake 10–12 minutes until lightly set. For crustless, lightly oil the dish.
2. Cook vegetables – Heat oil in a large frying pan over medium heat. Add leek; cook 2–3 minutes until softened. Add asparagus; cook 1 minute until just tender. Remove from heat, stir in peas (or swap vegetable).
3. Prepare egg mixture – Whisk eggs, cream, and milk in a large jug until combined.
4. Assemble quiche – Arrange vegetable mixture in pastry case (or crustless dish). Pour over egg mixture.
5. Bake – Bake 25–30 minutes or until just set in the centre. Rest 5 minutes before slicing.
6. Serve – Serve warm or at room temperature with a suitable side salad

Diet Notes & Swaps

• Failsafe / RPAH Strict: Replace asparagus with green beans or swede; replace peas with celery or cabbage.
• Low-FODMAP: Use spring onion green tops instead of leek; limit asparagus to ≤½ spear per serve; peas ≤¼ cup per serve or replace.
• Low-Salicylate: Replace moderate vegetables (asparagus, peas) with swede, cabbage, or green beans.
• Low-Amine: Use fresh eggs and dairy; serve immediately; refrigerate leftovers within 30 minutes; consume within 24 hrs.
• Low-Histamine: Use very fresh eggs; asparagus is generally tolerated but ensure it’s fresh; avoid aged cheese.
• Gluten-Free: Use GF pastry or bake crustless.
• Dairy-Free: Use coconut cream (if tolerated), oat cream, or rice milk.