Mediterranean Savory Cauliflower, Red Onion & Farro Quiche
This Mediterranean-style quiche pairs roasted cauliflower and red onion with chewy farro and a silky custard of eggs, milk, and feta cheese. A crisp whole-wheat crust or crustless base makes it both nutritious and deeply flavorful. Each bite has a perfect mix of creamy, nutty, and tangy notes — delicious warm or at room temperature.
⏱️ Time
Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Ingredients
For the Crust
Whole wheat flour – 1 ¼ cups
Olive Oil _ 5 tsp
Cold water – 2–3 tbsp
Salt – ¼ tsp
(Or use store-bought pie crust, or go crustless.)
For the Filling
Cauliflower florets – 2 cups, bite-sized
Red onion – 1 medium, thinly sliced
Cooked farro – 1 cup (from about ⅓ cup uncooked)
Olive oil – 2 tbsp
Eggs – 4 large
Milk (or half-and-half) – ¾ cup
Feta cheese – ½ cup, crumbled
Grated parmesan – 2 tbsp
Fresh parsley – 2 tbsp, chopped
Dried oregano – ½ tsp
Salt – ½ tsp
Black pepper – ¼ tsp
Optional: a pinch of chili flakes or lemon zest for brightness
Instructions
1. Prepare the Crust (Skip if crustless):
In a bowl, mix flour and salt. Cut in butter using fingers or pastry cutter until crumbly.
Add water gradually and knead gently until dough comes together.
Wrap and chill for 15 minutes.
Roll out to fit a 9-inch pie dish, trim edges, and blind bake for 10 minutes at 375°F (190°C).
2. Roast the Vegetables:
Toss cauliflower and red onion with olive oil, salt, and pepper.
Spread on a baking sheet and roast at 400°F (200°C) for 20–25 minutes until golden and tender.
Let cool slightly.
3. Cook the Farro:
In a pot, boil farro in salted water for about 20 minutes (until tender but chewy).
Drain and let cool slightly.
4. Mix the Filling:
In a large bowl, whisk eggs, milk, oregano, parsley, salt, and pepper.
Add roasted cauliflower, onions, farro, feta, and parmesan. Mix gently.
5. Assemble and Bake:
Pour filling into prepared crust (or greased pie dish if crustless).
Smooth top and bake at 375°F (190°C) for 30–35 minutes, until center is set and top is lightly golden.
Let cool 10 minutes before slicing.
Notes & Tips
Cheese swaps: Goat cheese or ricotta can replace feta for a creamier flavor.
Add-ins: Chopped spinach, sun-dried tomatoes, or olives add a deeper Mediterranean flair.
Meal prep tip: Great warm, cold, or reheated — perfect for lunches or picnics.
Crustless option: Skip the crust and bake directly in a greased dish for a lighter version.
️ Nutrition information
Calories: 290 kcal
Protein: 12g
Carbs: 24 g
Fat: 16 g
Fiber: 4 g