Low-Carb Pumpkin, Feta & Cranberry Tart
Ingredients :
Crust:
- 1 cup almond flour (100 g/ 3.5 oz)
- 1/3 cup flax meal (50 g/ 1.8 oz)
- 1 tbsp psyllium husk powder (8 g/ 0.3 oz)
- pinch sea salt
- 1/4 cup butter, ghee or virgin coconut oil (56 g)
- 2 – 4 tbsp water
Filling:
- 400 gr of chopped pumpkin
- 3 tbsp extra virgin olive oil (45 ml)
- 1 medium red onion (100 gr)
- 2 garlic cloves, minced
- 2 tsp paprika
- 1 tsp ground coriander
- zest of 1/2 lemon (1 tsp)
- 1 cup fresh cranberries (100 g/)
- 1 tsp balsamic vinegar
- bunch of kale (100 g/ 3.5 oz)
- 1 tsp virgin coconut oil
- 1 tbsp coconut aminos (15 ml)
- bunch of fresh coriander, stalks removed (15 g)
- 3/4 cup crumbled feta cheese (113 g)
- 5 medium eggs or 4 large eggs
- salt flower and pepper, to taste
Instructions :
Crust :
1.
Mix all the dry ingredients. Add the butter cut in pieces.
2.
Using your hands, combine the dry ingredients with the butter. Add water and mix until well combined.
3.
Place the dough in a plastic wrap and flatten using your hands. Place in the fridge for 30-60 minutes. Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional).
4.
Method 1: rolling. Remove the dough from the fridge and roll out non-stick silicone rolling pin till the dough is about the size of a pie pan – we used a non-stick pan with a removable bottom. Because there are no eggs in this recipe, the dough will be very fragile so you’ll have to be careful not to tear it apart.
Method 2: press down. Alternatively, place the dough directly into a round non-stick pie pan with a removable bottom:and press up the sides using your fingers to create a “bowl” shape. Use a dough rolleror wet your hands if needed. Ideally, use a baking sheet as lining for the bottom to ensure that the crust doesn’t get stuck to it.
5.
Place baking paper on top and use ceramic baking beans to weight the dough down. You will need them to prevent the dough from rising and creating air bubbles, especially if you are making a large pie. Place in the oven and bake for 18-20 minutes.
6.
When done, remove from the oven. Remove the baking paper with the ceramic beans. If the centre of the pie seems too moist, place back in the preheated oven (switched off) just to dry out.
Filling:
1.
Slice the pumpkin in half, remove the seeds and cut into wedges about 1 cm thick. Place the pumpkin of a baking tray, toss with 1 tablespoon of olive oil, 1 teaspoon of paprika, 1 teaspoon of ground coriander and a pinch of salt.
2.
Roast in the oven for 20-25 minutes until soft and golden.
3.
Peel and finely dice the onion and garlic (keep separate). Blitz the kale in a food processor until fine.
4.
Place the cranberries on another baking tray with 1 tablespoon of olive oil and 1 teaspoon of balsamic vinegar. Mix well and roast in the oven for 15 minutes until soft.
5.
Heat 1 tablespoon of olive oil in a pan. Add the onion and gently fry on a medium-low heat for about 3 minutes until soft. Add the garlic and fry together for 1 further minute. Add the kale plus 1 teaspoon of coconut oil, 1 teaspoon of paprika, 1 tablespoon of coconut aminos, a pinch of salt and fry for 1 more minute. Remove from the heat.
6.
Place the kale mix in the baked crust. Add crumbled feta, pumpkin, cranberries and chopped fresh coriander (reserve a little bit of each to sprinkle on top before serving). Finally, sprinkle with lemon zest.
7.
Crack open the eggs into a cup. Whisk using a fork until combined. Season with a small pinch of salt and pepper. Evenly pour the eggs over the filling to fill the sides. Bake in the oven for 20 minutes until the eggs set.
8.
To serve, top with the remaining feta, pumpkin, cranberries and a sprinkling of fresh coriander.
And voilà, enjoy !
Net carbs 8.6 grams / serving
Protein 10.6 grams / serving
Fat 26.5 grams / serving
Calories 319 kcal / serving
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