When it is 6:30 in the evening and you want a lite but filling evening meal, then this vegetarian quiche is just perfect. Choose the vegetables that delight you the most and the cheeses you can't live without. Serve it with a salad of no more than three or four powerful vegetables flavours, atop your favourite green leaves. Time is wasting, so let's get cooking.......

VEGETARIAN QUICHE MAIN EVENT:

1 onion finely chopped

1/2 red capsicum diced

3 medium mushrooms chopped

5 spears of asparagus diced

3 cloves of garlic

5 cherry tomatoes quartered

2 cups grated cheddar cheese

100 grams of Bulgarian cows cheese crumbled

1 tbsp extra virgin olive oil

1/2 cup of non-fat milk

4 large eggs (whisked into the milk)

Salt and pepper

SALAD:

Handful of cos lettuce

4 baby beets

10 seedless red grapes

5 pitted black olives

1 tbsp of lite honey mustard dressing

For more recipes visit our YouTube channel Cooking Around The World For a quiche that is a bit richer than this, check out Smoked Chicken Quiche

Many people ask me about particular fruits and vegetables, which have the most nutrition? How do you know you are getting the right vitamins and minerals? Well the answer is simple.  Make sure most of your shopping comes from the fresh fruit and vegetable section of the supermarket.  Try to make sure the super foods you love the most are included.  Recipes like the Cajun Chicken Salad for instance have a wide array of ingredients, so you are likely to cover all bases.