Kale, Herb and Goats Cheese Tart

Kale, Herb and Goats Cheese Tart

Blood Sugar: 7Servings: 6Preparation Time: 70minMeal Category: Lunch
Micronutrients:Vitamin ACalciumFolate

Macronutrients per 100g

Energy
203kcal
Sugar
3g
Fat
14g
Fiber
2g
Sat fat
3g
Protein
7g
Carbs
14g
Sodium
181mg

Ingredients

95g / 3.35oz Grated beetroot, 70g / 2.47oz Rolled oats, 150g / 5.29oz Wholemeal plain flour, 0.5 tsp Salt, 125ml / 4.23fl oz Extra virgin olive oil, 1 thinly sliced Red onion, 2 leaves removed Thyme sprigs, 0.25 tsp Salt, 2 tbsp Balsamic vinegar, 2 tsp Extra virgin olive oil, 50g / 1.76oz chopped Kale leaves, 50g / 1.76oz Baby spinach, 0.5 Lemon, 2 tbsp finely chopped Flat-leaf parsley leaves, 2 tbsp finely chopped Mint leaves, 1 tbsp roughly chopped Dill, 100g / 3.53oz Soft goat's cheese, 6 large Eggs, 300ml / 10.14fl oz Milk, 2 tbsp Grated parmesan cheese, 1 tsp Ground black pepper

Preparation

1. Blitz 95g grated beetroot, 70g rolled oats, 150g wholemeal plain flour, and 0.5 tsp salt in a food processor. 2. Add 125ml extra virgin olive oil and process until dough forms a ball. 3. Roll dough into a log, wrap in plastic, and chill for 1 hour. 4. Slice dough into 5mm slices, press into a 24cm tart tin, and smooth. Freeze for 15-20 minutes. Preheat oven to 170°C (338°F). 5. Bake tart case for 20 minutes. Cool. 6. Heat 2 tsp extra virgin olive oil in a pan, sauté 1 thinly sliced red onion, 2 thyme sprigs leaves, and 0.25 tsp salt for 10 minutes. Add 2 tbsp balsamic vinegar and 1 tbsp water, cook until sticky. 7. Heat 2 tsp extra virgin olive oil, sauté 50g chopped kale and 50g baby spinach for 2-3 minutes. Squeeze 0.5 lemon over, stir in 2 tbsp finely chopped parsley, 2 tbsp finely chopped mint, and 1 tbsp roughly chopped dill. 8. Spread kale mixture over tart base, dollop 100g goat's cheese, and add caramelised onion. 9. Whisk 6 large eggs, 300ml milk, 2 tbsp grated parmesan cheese, and 1 tsp ground black pepper. Pour over filling. 10. Bake for 25-30 minutes until set.

Micronutrients % of RDI

Iron
1% of RDI
Magnesium
33% of RDI
Vitamin C
5% of RDI
Omega 3
3% of RDI
Vitamin A
93% of RDI
Calcium
73% of RDI
Folate
38% of RDI

Good to know

Ensure to cool the tart case properly before adding the filling to prevent it from becoming soggy.

How to Prepare

1. Blitz 95g grated beetroot, 70g rolled oats, 150g wholemeal plain flour, and 0.5 tsp salt in a food processor. 2. Add 125ml extra virgin olive oil and process until dough forms a ball. 3. Roll dough into a log, wrap in plastic, and chill for 1 hour. 4. Slice dough into 5mm slices, press into a 24cm tart tin, and smooth. Freeze for 15-20 minutes. Preheat oven to 170°C (338°F). 5. Bake tart case for 20 minutes. Cool. 6. Heat 2 tsp extra virgin olive oil in a pan, sauté 1 thinly sliced red onion, 2 thyme sprigs leaves, and 0.25 tsp salt for 10 minutes. Add 2 tbsp balsamic vinegar and 1 tbsp water, cook until sticky. 7. Heat 2 tsp extra virgin olive oil, sauté 50g chopped kale and 50g baby spinach for 2-3 minutes. Squeeze 0.5 lemon over, stir in 2 tbsp finely chopped parsley, 2 tbsp finely chopped mint, and 1 tbsp roughly chopped dill. 8. Spread kale mixture over tart base, dollop 100g goat's cheese, and add caramelised onion. 9. Whisk 6 large eggs, 300ml milk, 2 tbsp grated parmesan cheese, and 1 tsp ground black pepper. Pour over filling. 10. Bake for 25-30 minutes until set.

Good to Know

Ensure to cool the tart case properly before adding the filling to prevent it from becoming soggy.

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