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Bell Pepper Quiche with Cauliflower Crust

I’m a planner and an organiser. I believe that if every element of your life, has been planned out, you can manage your time and do anything your heart desires.

I literally have a book, notepad, excel sheet or app for every element of my life. That way I am highly efficient, or at least I think I am *wink*. I do a weekly food planner, so I can shop according to exactly what my family will eat, and I know that nothing goes to waste, including my money! I do food prepping every evening for the next day as I love making everything from scratch on a daily basis. However when I know that I have a pretty hectic week ahead of me, I like to cook additional meals on a Sunday so that there are no excuses for not eating well. Because I just don’t do well with excuses.

Today’s creation was based on three things:

1. I needed something that was only veggies and protein, no carb crust.

2. Must be able to freeze so that I can eat it again on Friday morning as I have a very early start.

3. Must be able to make a few portions, then I have lunch covered tomorrow and Breakfast on Friday and Hubby is getting some too.

All roads led to the Bell Pepper Quiche with Cauliflower Crust.

I’m not a recipe person, as I just kinda wing it most of the time, but here is my best try. Prepping time is around 10 minutes and cooking time is 65 minutes for both elements.

You will need:

Cauliflower crust:

• Cauliflower Head

• 1 Egg

• 1/2 cup Parmesan

• 1 Tbsp Oregano

• 1 Tsp Cayenne

• Salt & Pepper to taste


• 1 Red Onion

• 3 Garlic Cloves

• 1 Red Bell Pepper

• 1 Yellow Bell Pepper

• 1 Carrot

• 1 Tsp Olive Oil

• 2 Piquante Peppers

• 3 Eggs

• 1 1/2 cups Milk

• Fresh Parsley

• 1 Tbsp Italian Herbs

• Salt & Pepper to taste

Start off by preparing the crust. Preheat oven to 180 degrees C. Bring a pot of lightly salted water to the boil and add the Cauliflower. Let it boil for 4 minutes, so that it is still al dente and not completely cooked. Remove from the water and chop up into fine pieces. Here you have the option to use a food processor should you wish to have it very fine, but I enjoy a bit of texture. Once finely chopped up, throw into a bowl adding the egg, parmesan and all spices. Once mixed together, you can transfer to a pie dish and firmly press down until even.

You can go ahead and bake this on the lower rack for 20 minutes or until it starts showing a golden tan on the top.

Whilst this is underway, you can start with your filling. Using a little olive oil, you can pay fry your onion and garlic until they are translucent. Thereafter adding your bell peppers and carrots and letting those cook on slow heat until al dente. Try not to overcook your veggies, as they will lose their texture.

Once cooked, you can add your finely chopped piquante peppers and season accordingly. By now your Cauliflower crust should be golden, and ready to take out of the oven.

Add your veggie mixture to the cauliflower crust and start preparing your egg mixture.

The trick to the perfect quiche is 1 large egg to 1/2 cup of milk. That way you still have your little wobble, but you avoid it being rubbery. Remember that this is the perfect ratio, so always make sure your fillings are as dry as possible to avoid any additional moisture. Continue to mix your 3 eggs, 1 1/2 cups milk, fresh parsley, italian herbs and seasoning in a bowl. Pour this over your mixture and immediately put back in the oven.

Always put your quiche on the lower rack, as your crust gets nice and crispy. Bake for 35-40 minutes until the sides are pulling away, but the centre still has its little jiggle.

And BOOM! There you have the Bell Pepper Quiche with Cauliflower Crust.