If using frozen vegetables, microwave for 2-3 minutes on high until thawed. Squeeze dry with your hands or a food press (or else the quiches won't set).

Line a 12-cup muffin pan with 8 foil baking cups or place 8 silicone cups on a baking sheet. Spray with cooking spray if using foil cups.

Preheat oven to 350F/180C/gas mark 4.

Blend all ingredients together in a bowl, mixing well. Divide evenly among the cups.

Bake for 30 minutes until they feel firm to the touch in the center (you may still see some bubbling, but they will set as they cool).

Let cool on wire rack. Wrap extras in plastic wrap once cool and store in a freezer-safe bag.