I admit I just ‘love’ pastry and a crustless quiche somehow can ‘miss the point’ in my dietary regime! I have therefore flirted with other ‘pastry’ options and substitutions and you’ll see some in the links at the end of this feature. But I haven’t tried a cheesy one with broccoli and wondered how it successful it would be in a vegetarian autumnal tart?
The answer is fantastic – and when used to line a tin/pan for a mixture of eggs, goat’s cheese, ricotta, pumpkin and sage leaves – I forgot all about the fat and grain-laden classic pastry crust.
I have made this tart twice now – once with ricotta and the second time with burrata – both are superb; and then again with varying amounts of broccoli crust mixture. The first time I made the crust quite generous because I didn’t want issues with turning it out but it can be made with a reduced amount if you prefer a lighter option. Both quantities are given below.
It’s good equally warm and cold (it’s going into my bariatric bento box) for lunch this week and works well with a salad or vegetables on the side if you feel you need it.
Likewise you can play around with the recipe and add some chopped ham, cooked chicken or sliced tomatoes to ring the changes. I recommend it to you … vegetarian or not …
PUMPKIN, GOAT’S CHEESE AND SAGE TART IN A BROCCOLI CRUST
Broccoli and Cheese Crust:
400 g/14 oz broccoli florets, roughly chopped (or 300 g/11 oz for lighter version)
100 g/1 cup ground almonds (or 75 g/generous ¾ cup for lighter version)
2 tbsp grated Parmesan cheese (or 1 tbsp for lighter version)
2 eggs (or 1 large or 2 small eggs for lighter version), beaten
salt and freshly ground black pepper
Filling (for original and light versions):
400 g/14 oz pumpkin, peeled and chopped
low-fat cooking spray or mist
1175 g/6 oz ricotta (or burrata)
100 g/4 oz goat’s cheese, sliced
about 15 fresh sage leaves
- Preheat the oven to 200 C/400 F/gas 6.
- Prepare the crust by processing the broccoli to small grain-like pieces – I pulsed in small batches in the food processor to finely chop.
- Transfer to a bowl and mix with the almonds, Parmesan, eggs and salt and pepper to taste, mixing well.
- Line a 22-cm/8-inch non-stick pie tin/pan (or similar sized silicone shaped one) with non-stick baking paper. Press the broccoli crust mixture evenly over the base and sides of the tin/pan and press firmly with the back of a wooden spoon. Cook in the oven for 20 minutes or until golden.
- Meanwhile, place the pumpkin in a roasting dish and spritz generously with low-fat cooking spray or mist. Season well and cook in the oven alongside the tart crust for 20 minutes or until tender but still firm.
- Beat the eggs with the ricotta (or burrata) and salt and pepper to taste. Spoon the cooked pumpkin into the pre-cooked tart crust then top with the egg mixture, goat’s cheese and fresh sage leaves. Spritz again with low-fat cooking spray or mist.
- Return to the oven and cook for a further 25-30 minutes or until the egg mixture is set, well risen and golden.
- Serve warm or cold, cut into wedges.
WLS PORTION: 1/2
V suitable for Vegetarians
CALORIES PER PORTION (FOR ORIGINAL VERSION): 300
PROTEIN: 19.4 g
CARBOHYDRATE: 7.4 g
FAT: 21.3 g
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