Courgette and Pea Quinoa Tart

A creative and healthful yet totally easy alternative to making your own pastry for a quiche. A slice of this makes the perfect snack or savoury brea...kfast and it’s a great item to bring to a picnic. Traditional quiches use double cream, we think blended cottage cheese makes a good high-protein alternative. It is highly customisable, view the vegetables given here as a suggestion rather than gospel. Any leftover roasted vegetables would make a great filling. Read more A creative and healthful yet totally easy alternative to making your own pastry for a quiche. A slice of this makes the perfect snack or savoury breakfast and it’s a great item to bring to a picnic. Traditional quiches use double cream, we think blended cottage cheese makes a good high-protein alternative. It is highly customisable, view the vegetables given here as a suggestion rather than gospel. Any leftover roasted vegetables would make a great filling.

Prep time
20 minutes
Cook time
30 minutes
FREEZER FRIENDLY
No
SHELF LIFE
3 days
Why is this healthy?
Plant
points
High
protein
Prebiotics
Herbs &
spices
Contains
Dairy, Eggs, Grains
Ingredients
Serves 4
For the crust
quinoa (cooked)
eggs
buckwheat flour
Swaps: all purpose flour (gluten-free), white flour
For the filling
plus more for greasing the tin
courgette
finely sliced
garlic cloves
minced
thyme (dried)
peas (frozen)
Swaps: edamame (frozen)
eggs
cottage cheese
sea salt
fine
black pepper
Why is this healthy?
Plant
points
High
protein
Prebiotics
Herbs &
spices

NUTRITION PER SERVING (Read more)

313kcal
Calories
20g
Protein
16g
Total Fat
23g
Carbs
4g
Fibre
5g
Sugars
177mg
Calcium
14%
 
4mg
Iron
22%
 
85mg
Magnesium
20%
 
394mg
Phosporus
31%
 
420mg
Potassium
9%
 
472mg
Sodium
21%
 
2mg
Zinc
22%
 
0mg
Copper
29%
 
0mg
Vitamin B1
28%
 
1mg
Vitamin B2
42%
 
1mg
Vitamin B3
9%
 
0mg
Vitamin B6
14%
 
119mcg
Vitamin B9
30%
 
190mcg
Vitamin A
21%
 
1mcg
Vitamin B12
45%
 
8mg
Vitamin C
9%
 
2mcg
Vitamin D
8%
 
2mg
Vitamin E
13%
 
28mcg
Vitamin K
23%
 
Calories: 313kcal; Protein: 20g; Total Fat: 16g; Carbs: 23g; Fibre: 4g; Sugars: 5g; Calcium: 177mg (14%); Iron: 4mg (22%); Magnesium: 85mg (20%); Phosporus: 394mg (31%); Potassium: 420mg (9%); Sodium: 472mg (21%); Zinc: 2mg (22%); Copper: 0mg (29%); Vitamin B1: 0mg (28%); Vitamin B2: 1mg (42%); Vitamin B3: 1mg (9%); Vitamin B6: 0mg (14%); Vitamin B9: 119mcg (30%); Vitamin A: 190mcg (21%); Vitamin B12: 1mcg (45%); Vitamin C: 8mg (9%); Vitamin D: 2mcg (8%); Vitamin E: 2mg (13%); Vitamin K: 28mcg (23%)
Show more

Notes

Alternatives:
courgette - sliced bell pepper
Quinoa triples in size when cooked, so if cooking your own quinoa you will need 85g of dried to yield 250g cooked. Cook with 170ml water and a pinch of salt. Place into a saucepan, cover, bring to a gentle simmer and cook for 9-10 minutes, until the water has absorbed. Turn off the heat and allow it to continue steaming in the residual heat.

Why is this healthy?
Plant
points
High
protein
Prebiotics
Herbs &
spices
Contains
Dairy, Eggs, Grains
Ingredients
Serves 4
For the crust
quinoa (cooked)
eggs
buckwheat flour
Swaps: all purpose flour (gluten-free), white flour
For the filling
plus more for greasing the tin
courgette
finely sliced
garlic cloves
minced
thyme (dried)
peas (frozen)
Swaps: edamame (frozen)
eggs
cottage cheese
sea salt
fine
black pepper
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Ingredients

Serves 4
For the crust
quinoa (cooked)
eggs
buckwheat flour
Swaps: all purpose flour (gluten-free), white flour
For the filling
plus more for greasing the tin
courgette
finely sliced
garlic cloves
minced
thyme (dried)
peas (frozen)
Swaps: edamame (frozen)
eggs
cottage cheese
sea salt
fine
black pepper

Method

Your notes

1

Gather and prepare your ingredients. Preheat the oven to 180°C/160°C fan. Lightly grease a 16cm springform cake tin.

2

Place the quinoa, egg and buckwheat flour into a bowl. Mix to combine. Press into the dish using the bottom and sides of a measuring cup. Bake for 15 minutes, until golden and solid.

3

Heat the olive oil in a frying pan. Add the courgettes with a light sprinkle of salt and pepper. Cook for 5-7 minutes, until softened. Make sure their liquid evaporates or the tart will not set. Add the thyme, garlic and peas and cook for a further 2-3 minutes, until fragrant and the peas have defrosted.

4

Place the eggs, cottage cheese, salt and pepper into a bowl and blend or whisk well until combined.

5

Arrange 2/3 of the fillings on the bottom of the crust. Pour the topping over and arrange the remaining vegetables on top. Bake for 30-35 minutes until it no longer jiggles in the centre. Allow to cool before serving.

Notes

Alternatives:
courgette - sliced bell pepper
Quinoa triples in size when cooked, so if cooking your own quinoa you will need 85g of dried to yield 250g cooked. Cook with 170ml water and a pinch of salt. Place into a saucepan, cover, bring to a gentle simmer and cook for 9-10 minutes, until the water has absorbed. Turn off the heat and allow it to continue steaming in the residual heat.

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Join 1000s of others who are already learning how to achieve their health goals

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