Broccoli and red pepper quiche

Method
Prep:1hr45min  ›  Cook:45min  ›  Ready in:2hr30min 

1. First make the pastry. Sift both types of flour and the cayenne pepper, if using, into a large bowl, adding the bran left in the sieve. Rub in the butter until the mixture resembles fine crumbs. Sprinkle with 2 tbsp of ice-cold water and mix to form a dough, adding an extra 1 tbsp water, if necessary.
2. Gather the dough into a ball, then roll it out on a lightly floured surface into a 28 cm (11 in) circle, about 3 mm (a in) thick. Use the pastry to line a loose-bottomed 23 cm (9 in) fluted flan tin, about 3 cm (1 1/4 in) deep. Prick the pastry case all over with a fork, then cover and chill for at least 30 minutes.
3. Place a baking sheet in the oven and preheat it to 200°C (400°F, gas mark 6). Melt the butter with the olive oil in a frying pan or large saucepan. Add the onions and stir well, then cover and cook over a very low heat for 30 minutes or until very tender.
4. Meanwhile, blanch the red pepper in a saucepan of boiling water for 1 minute. Remove with a slotted spoon, place the pepper in a colander and refresh under cold water, then drain well. Add the broccoli to the same water and blanch for 30 seconds, then remove, refresh and drain well.
5. Line the chilled pastry case with a piece of greaseproof paper and cover with baking beans or rice. Place on the hot baking sheet and bake for 20 minutes. Remove the paper and beans, and continue baking the pastry case for 5 minutes. Brush the bottom of the pastry case with a little of the beaten egg and bake for a further 2 minutes. Remove from the oven, leaving the baking sheet inside. Reduce the oven to 190°C (375°F, gas mark 5).
6. Beat the milk with the eggs. Add the herbs and seasoning to taste. Spread the onions in the pastry case, then add the red pepper, broccoli, mushrooms and sweetcorn. Pour the egg mixture over the vegetables.
7. Place the quiche in the oven, on the hot baking sheet, and bake for 40–45 minutes or until the filling is set. Leave to cool for at least 10 minutes before serving.

Some more ideas

*For a crisp Mediterranean-style pastry, low in saturated fat, replace the butter with 125 ml (4½ fl oz) olive oil. Use 2–4 tbsp lukewarm water rather than ice-cold. Gather the pastry together into a soft ball, then press it over the bottom and up the side of the flan tin, trimming off any excess pastry. This delicate pastry must be handled with care. Cover and chill for at least 30 minutes. Do not blind bake: add the filling to the uncooked pastry case and bake at 180°C (350°F, gas mark 4) for 55–60 minutes. Leave the quiche to set and cool before serving. Cut it with a serrated knife. *Other suitable vegetables to include are finely chopped seeded tomatoes, shelled peas and sliced courgettes. For an aniseed-like flavour, soften a thinly sliced bulb of fennel with the onions. Chopped, well-drained cooked spinach can also be added, spread out in a thin layer over the onions.

Plus points

Eggs have received a ‘bad press’ in recent years because of their cholesterol content, but they are an excellent source of many nutrients, including protein, iron and vitamins A, B group and E. They are also low in fat.

Each serving provides

C, A, B12, E, folate, B1, niacin, calcium, iron, selenium