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Preheat the oven to 180°C (350°F) and spray a pie dish with low calorie cooking spray such as Fry Light.
Spray a frying pan with low calorie cooking spray and sauté the vegetables with the salt and seasonings for about 8 minutes until slightly softened. Leave to cool slightly.
Break the eggs into a large bowl and add the quark cheese. Use a balloon whisk to combine well, breaking up the cheese.
Add the vegetables and parsley and mix together.
Transfer to the prepared dish. Sprinkle with the crumbled feta cheese and Parmesan (if using) and decorate with a few slices of red onion.
Bake for 40 minutes or until the quiche has set.
Leave to cool for 5 minutes then slice and serve warm with a green salad for lunch or on its own for breakfast.