Morel and Asparagus Quiche
Morel and Asparagus Quiche is a savory French-inspired tart featuring a flaky pastry crust filled with a creamy egg custard, earthy morel mushrooms, and tender asparagus spears. It typically includes ingredients like Gruyère or Swiss cheese, cream, onions, and fresh herbs like thyme or chives. This elegant dish is a popular springtime specialty in French and American bistro cuisine.
🍽️ Nutrition at a glance
This quiche is relatively high in fat and protein due to the eggs, cream, and cheese, with a moderate amount of carbohydrates from the crust. It provides key nutrients like vitamin K from asparagus, B vitamins, and minerals such as selenium and copper from morels, with a typical serving containing around 300-400 calories.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 14 g |
| Carbs | 22 g |
| Fat | 20 g |
| Fiber | 2 g |
| Sugar | 2 g |
| Sodium | 480 mg |
| Vitamin K | 45 mcg |
| Vitamin A | 250 RAE |
| Vitamin C | 8 mg |
| Folate | 80 mcg |
| Calcium | 200 mg |
| Iron | 2.2 mg |
| Potassium | 280 mg |
| Phosphorus | 180 mg |
Per 1 slice (1/6 of a 9-inch quiche, ~150 g) · estimated, varies by recipe
💡 What's interesting
Morel mushrooms are highly prized wild fungi that are notoriously difficult to cultivate, making this dish a seasonal delicacy often foraged in spring. Nutritionally, asparagus is a natural prebiotic, and when paired with the protein-rich custard, it creates a satisfying balance of gut-friendly and muscle-supporting elements.
