Besan & Vegetable Mini Quiches (super quick, really easy, very cheap & utterly delicious)

I’m a great fan of home-made quiche but I sometimes find the whole process from start-to-finish quite laborious (making pastry, blind baking etc), so I was delighted to discover a really quick and easy recipe on Power Hungry which simply uses a besan batter, cooked vegetables and a standard sized 12 cup muffin tin. The mini quiches are absolutely delicious, very moreish, with the creamy custard-like texture and pastry-like edge of a standard quiche.

 

They are super quick, really easy, very cheap, Vegan (egg-free and dairy-free), gluten-free, grain-free and soya-free. With the basic besan batter and using freshest seasonal vegetables at their very best you’ll have endless mouth-watering combinations throughout the year.

Besan is also known as gram / garbanzo bean or chickpea flour. Garnanzo Beans are a nutrient-dense food providing protein, dietary fibre, folate, dietary minerals and vitamins including iron, phosphorus, magnesium, zinc, thiamin and vitamin B6. They are one of the creamiest and tastiest of pulses, so the flour (besan) made from them lends a sweet, rich flavour to baking, soups, sauces or gravies. Besan batter  can be used as a batter to coat vegetables or meat before frying – for example in Punjabi cuisine vegetables are dipped in besan batter to coat before deep frying to make pakoras and in Sicilian cookery besan batter is fried alone to create  a chickpea fritter called panelle (little bread).

But I digress ….. to make these highly satisfying mini-quiches, is as easy as 1, 2, 3. Honest!

1. Mix besan with water, olive oil, salt and pepper .

2. Add some lightly-cooked & cooled vegetables, minced garlic, herbs or spices, stir thoroughly to mix and ladle the batter into well greased muffin cups.

3. Bake in very hot oven. That’s really is all there is too it!

Your  besan and vegetable mini quiches can be highly versatile and, depending on your veg combo, they’d make a great breakfast, picnic / pack-up additions or snacks on the go, a substantial lunch or supper served with salad or coleslaw, plus they keep well in the refrigerator for up to a week. The original recipe uses American culinary cup measurements . I must admit, it did take a few  attempts before I successfully converted US cup to grams and millilitres, particularly tricky was getting the water (conversion charts for 3 US cups ranged from 600ml to 750ml) content right to produce a “quiche” texture rather than a savoury muffin (although equally as nice to eat) …. I think I’ve cracked it though with 700ml, so it’s time to share.

Here’s what you need:

IMG_6839

  • 300 grams besan (stoneground is best)
  • 3 tablespoons olive oil
  • 700ml water
  • 1 teaspoon salt (I use a 50:50 mix of Himalayan & Rock Salt (freshly ground))
  • 1 teaspoon freshly ground black pepper (add more if like a peppery taste)
  • 180 grams chopped or shredded lightly cooked fresh vegetables (use at least 2 different veggies)
  • 1 to 2 cloves garlic, minced or finally chopped – roasted garlic works really well & if don’t like garlic just leave it out, simple
  • Herbs (fresh or dried) or spices of choice to compliment your vegetables to your taste (I use fresh chopped herbs approx. 2 tablespoons worth)
  • Standard (12 cup) muffin tin

 

Here’s what you do:

Preheat the oven to 250°C. Yes, the oven needs to be very hot as this is a batter-based recipe, just like Yorkshire puddings or toad-in-the-hole. Grease the cups of a standard muffin tin well with oil.

In a large bowl, whisk the besan (flour), water, 3 tablespoons oil, salt and pepper  until blended and smooth.

Stir in your cooked vegetables, minced garlic and herbs (I’ve added the yellow flowering tips from a fennel flower head picked fresh from my garden). The veggie combination is 70 grams steamed purple kale, shredded; 60 grams steamed green beans, chopped and three medium hot-smoked mushrooms (50 grams), sliced.

Divide the batter evenly among the 12 cups of the greased muffin tin. A small ladle is great for this if you have one.

img_6869

Bake for 12 minutes. Briefly crack open the oven door to release steam. Close the door quickly to retain the heat and bake for 10 to 15 minutes longer, until golden brown.

img_6870

Transfer the pan to a wire rack and cool for 15 minutes. Carefully remove the 12 mini quiches from the muffin pan.

img_6871

The quiches best served warm (rather than hot) or cold. Remember they will last a week in the fridge although they never seem to last that long as they are very, very moreish … trust me!

Do let me know your besan mini quiche veg. combinations by leaving a reply (or comment) and finally, here’s the link to Camilla’s post mini quiches on her blog Power Hungry.

Advertisements

2 thoughts on “Besan & Vegetable Mini Quiches (super quick, really easy, very cheap & utterly delicious)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s