Low Histamine Quiche

Cassava flour is my low-histamine go-to flour. 

I order far too much of it. But it’s just so delicious. 

It varies, sometimes it comes very pale, and sometimes it is coarser and browner. Those probably aren’t the technical terms, however both are delicious. 

In this recipe I’ve combined cassava with a few other flours for a delicious flour mix that works great in a quiche. 

There’s a vegan egg option in there too, just for fun. My wife Faith sometimes whips up a vegan egg at home, so I thought - why not?

Serves: 2-3 (6-8 slices)

Total Time: 60-75 minutes

Prep Time: 30 minutes

Tags: nut free, soy free, gluten free, low sugar

INGREDIENTS

For Pie Crust:

• ½ cup (61g) quinoa flour ✅

• ¼ cup (40g) rice flour ✅

• ¾ cup (126g) cassava/tigernut flour ✅

• 3 tablespoons (42g) melted butter/oil ✅

• ⅓ teaspoon (2g) sea salt ✅

• 1 small (38g) egg/vegan egg 🤔 

• 2-4 tablespoons (30-60g) cold water (as required) ✅

For vegan egg option (one of the two):

• 1 tablespoon ground flax seeds mixed with 3 tablespoons water ✅ 

• 1 tablespoon chia seeds mixed with 3 tablespoons water ✅

For vegetable filling:

• 1-1½ cups (140-210g) mixed vegetables (carrot, broccoli, lettuce, yellow bell pepper, cauliflower) ✅

• ¼-½ teaspoon (1.5-3g) garlic powder 🤔 (usually well tolerated)

• 1 teaspoon (0.8g) Italian seasoning ✅

• 1 teaspoon (6g) oil ✅

For batter topping:

• ½ cup (67g) sweet potato, steamed ✅

• ½ cup (70g) butternut squash/yellow pumpkin, steamed ✅

• ¼ cup (60ml) coconut milk ✅

• ¼ cup water ✅

• 1 tablespoon (10.5g) cassava flour ✅

• 1-2 tablespoons (12g) feta/farmers cheese, grated (optional) 🤔 

• ⅛ teaspoon (0.75g) sea salt ✅

DIRECTIONS

1. Steam chopped sweet potato and squash for 15 minutes or just until soft. Finely chop other vegetables.

2. Combine flours with salt, egg and butter/oil in a mixing bowl. Slowly add enough water to make a soft dough. Cover with plastic wrap and keep in the freezer for 15 minutes.

3. Preheat the oven to 220°C (430°F).  

4. Heat oil in a frying pan and sauté vegetables for 5-6 minutes on medium heat. Add salt and seasoning. Set aside to cool.

5. Peel skins from sweet potato and pumpkin and blend into a puree with other ingredients and young cheese (if using). Thicken the sauce on low flame if required. 

6. Grease the pan or add parchment to the bottom and grease the sides well.

7. Remove dough and roll on a silicone mat or parchment paper to fit the springform or tart pan. 

8. Place and press down the rolled dough. Prick with a fork to prevent it from bubbling up while baking. Prebake for 10 minutes.

9. Add 1 tablespoon of vegetable sauce to the baked crust and spread. Top with vegetables. Pour the remaining sauce and spread it well.

10. Bake quiche at 200°C (400°F) for 30-40 minutes. Slice and serve warm.

11. Place leftover quiche on parchment and store in an airtight container or ziploc bag in the freezer. 

NUTRITIONAL VALUES PER SERVING (1 PERSON)

Calories: 410kcal

Carbohydrates: 52.2g

Dietary Fiber: 7.5g

Protein: 6.2g

Fat: 19.3g