Healthy Pumpkin Quiche: Autumn Power for Immune System and Energy

Autumn is the perfect season for warm, satisfying dishes with seasonal ingredients. One of the standout elements is making the dough from scratch, which is simpler and faster than you might think, adding extra value to this recipe.

Health Benefits

This healthy pumpkin quiche is not only a treat for the taste buds but also a valuable support for your health—especially for women. Here are some highlights:

Plant-Based Proteins for Muscle and Hormone Balance

The combination of chickpea flour, soy flour, and smoked tofu provides high-quality plant-based protein that our bodies need to support muscles, skin, and hormones. For women, protein is especially important to promote hormonal balance and maintain stable energy levels.

Immune System Support with Pumpkin

Pumpkin is not just an autumn classic; it’s also rich in beta-carotene. This antioxidant converts to vitamin A in the body, which strengthens our immune system and helps protect us from colds during the colder months. Additionally, vitamin A supports skin health, which is especially beneficial in dry winter air.

Iron for Vitality and Energy

Amaranth, an ingredient in the dough, is an excellent plant-based source of iron. Since women tend to be more prone to iron deficiency, it’s important to regularly include iron-rich foods in the diet. Iron is essential for red blood cell production and oxygen transport throughout the body—a critical factor in preventing fatigue and helping us feel energized.

Recipe for Healthy Pumpkin Quiche

Dough:

• 140g chickpea flour

• 75g amaranth

• 60g soy flour

• 4 tbsp olive oil

• 1 tsp salt

• 125 ml water

Preparation: Combine all the ingredients for the dough and roll it out to form a smooth dough.

Topping:

• 300g pumpkin, thinly sliced

• 75g mushrooms

• 1 leek

• 100g smoked tofu, cubed

• Rosemary needles

Spread the ingredients evenly over the dough.

Filling:

• 250g silken tofu

• 2 tbsp almond butter

• 1 tbsp cornstarch

• 1 tsp kala namak (black salt)

• Pepper to taste

Mix all the filling ingredients well and pour over the quiche.

Baking: Bake the quiche in a preheated oven at 200°C (top and bottom heat) for about 30 minutes.

This recipe is ideal for an autumnal dinner or a nutritious meal that can be enjoyed the next day as well. The combination of plant-based proteins, beta-carotene, and iron makes this pumpkin quiche a true powerhouse for health. Give it a try and let yourself be delighted by the autumn flavors and nutrient variety!