
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
- Blitz 95g grated beetroot, 70g rolled oats, 150g wholemeal plain flour, and 0.5 tsp salt in a food processor.
- Add 125ml extra virgin olive oil and process until dough forms a ball.
- Roll dough into a log, wrap in plastic, and chill for 1 hour.
- 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).
- Bake tart case for 20 minutes. Cool.
- 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.
- 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.
- Spread kale mixture over tart base, dollop 100g goat's cheese, and add caramelised onion.
- Whisk 6 large eggs, 300ml milk, 2 tbsp grated parmesan cheese, and 1 tsp ground black pepper. Pour over filling.
- 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.
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