Hello there! Are you looking for a delicious and healthy recipe that’s perfect for any meal of the day? If so, you’ve come to the right place! Our egg and vegetable flan is a fantastic option that’s packed full of nutritious ingredients, making it a great choice for any health-conscious individual. This savory dish is not only delicious, but it’s also simple to prepare and can be customized to suit your taste preferences. So, why not give our egg and vegetable flan a try today and elevate your breakfast or brunch game! We’ve made this egg and vegetable ﬂan easy to follow 👨🍳.
- Plain (all-purpose) ﬂour 170 g (51/2 oz) Salt a dash
- Butter 45 g (11/2 oz), cut into small cubes
- Vegetable shortening 45 g (11/2 oz), cut into small cubes
- Cold water 1–2 Tbsp
- Butter 45 g (11/2 oz)
- Onion 1 small, peeled and ﬁnely chopped
- Plain (all-purpose) ﬂour 2 Tbsp
- Milk 315 ml (101/2 ﬂ oz / 11/4 cups)
- Potato 1, large, peeled, cooked and sliced
- Carrot 1, large, peeled, cooked and diced
- Green peas 2 Tbsp, blanched
- Salt 1/2 tsp
- Ground white pepper 1/4 tsp
- Hard-boiled eggs 4, shelled and sliced Grated Cheddar cheese 55 g (2 oz)
- Prepare pastry. Sift the plain (all-purpose) flour and salt into a mixing bowl.
- Add the cubed butter and vegetable shortening to the flour mixture. Rub the fat into the flour using your fingertips until the texture resembles fine breadcrumbs.
- Add 1-2 tablespoons of cold water into the flour mixture. Use a table knife to mix it until the dough is smooth. Add more water if the dough is too dry. Refrigerate the dough for around 30 minutes.
- Preheat the oven to 200°C (400°F).
- On a floured surface, rollout the pastry dough into a thickness of 0.5-cm (1/4-in). Move the pastry into a pie or flan dish measuring 20-cm (8-in) in diameter. Trim the edges with a knife. Cover the pastry with aluminum foil and dried beans.
- Bake the pastry blind for 15 minutes. Once done, remove the aluminum foil and the dried beans. Let the pastry case cool.
- Preheat the grill (broiler) to high.
- To make the filling, take a small saucepan, melt the butter over moderate heat. Once the foam has subsided, fry the onion until it turns soft for around 5-7 minutes.
- Remove the saucepan from heat and stir in flour with a wooden spoon to make a smooth paste.
- Add milk gradually while stirring the sauce constantly.
- Return the pan to heat and keep stirring while bringing the sauce to boil. Let the sauce simmer for 2-3 minutes until the sauce turns thick and smooth. Add potato, carrot, peas, salt, and pepper, and mix well.
- Place egg slices on the bottom of the pastry case and pour the sauce over them. Then, sprinkle grated cheese on top. Place the flan under the grill for 3-4 minutes until the top is lightly browned. Serve it hot or cold.
How long does egg and vegetable ﬂan last in the fridge?
Egg and vegetable flan can typically be stored in the fridge for three to four days after cooking. It is important to let the flan cool down to room temperature before wrapping it in cling film or an airtight container and placing it in the fridge. Avoid leaving the flan out at room temperature for too long, as this can increase the risk of bacteria growth. When considering if the flan is still good to eat, always check for signs of spoilage such as an off odor or mold. Additionally, if the flan has been left in the fridge for an extended period of time, it is always best to reheat it thoroughly before eating.
Low calorie egg and vegetable ﬂan substitutions
To make this recipe lower calorie, some substitutions can be made. Firstly, for the pastry, you could use a low-fat, reduced-calorie pastry or filo pastry instead of regular pastry. Secondly, for the filling, low-fat milk or a plant-based milk could be used instead of regular milk, and a smaller amount of cheese or a lower-fat cheese could be used. Instead of butter, you could use a low-fat cooking spray or vegetable oil. Additionally, you could add more vegetables such as broccoli or spinach instead of using a lot of potato. Finally, to reduce the calorie count, you could skip the crust altogether and make a crustless vegetable and egg flan. These substitutions would make the dish lower calorie while still being tasty and satisfying.
What to serve with egg and vegetable ﬂan?
There are several options to serve with an egg and vegetable flan. You can serve it alongside a fresh green salad dressed with a light vinaigrette or a tangy salsa. Alternatively, you can serve it with garlic bread or toasted crusty bread slices to add a crunchy texture to the meal. Roasted or grilled vegetables can also be a great side, especially if they complement the vegetable flavors in the flan. Finally, a light soup, such as a tomato soup or a vegetable minestrone can be a great accompaniment to the flan.
Whats the best sauce for egg and vegetable ﬂan?
The best sauce for egg and vegetable flan is a tangy tomato sauce that complements the savory flavors of the dish. To make the sauce, sauté garlic and onion in olive oil until the onion is translucent. Add canned crushed tomatoes, salt, pepper, and a pinch of sugar to balance out the acidity of the tomatoes. Let the sauce simmer for 10-15 minutes until it thickens. You can also add a little red pepper flakes for some heat. Serve the sauce warm over the egg and vegetable flan for a delicious and satisfying meal.
Egg and vegetable ﬂan health benefits
Egg and vegetable flan is a healthy and nutritious dish that can provide a variety of health benefits. Eggs are an excellent source of high-quality protein, vitamins, and minerals, including vitamin D, vitamin B12, choline, and selenium. Vegetables, such as spinach, broccoli, and peppers, are packed with antioxidants, fiber, and vitamins, including vitamin C and vitamin K. Eating egg and vegetable flan can help improve heart health, aid in weight loss and management, support eye health, boost brain function, and promote healthy digestion. Overall, incorporating this dish into your regular diet can help promote overall health and well-being.
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