Low-calorie broccoli and goats cheese tart recipe
Broccoli is just so darn good for you, we decided to double up! Find out the benefits of broccoli and give this tasty tart recipe a whirl while you're at it.
Broccoli! It truly is a super superfood. Just 100g gives you 150% of your daily dose of vitamin C! It's high in fibre too, so great for a healthy digestive system and your cholesterol balance. Its true ‘superfoodness’, however, lies in its high levels of a compound called 'glucosinolates'. These regulate your liver detoxification pathways, helping you to efficiently and safely dispose of bodily toxins. This is why broccoli is believed to help prevent cancer. It's also the reason why it helps balance out female hormones, especially in the case of hormonal acne. This recipe has double the dose of broccoli by putting it both in the base and the in the filling.
This gluten-free base can be made with either broccoli or cauliflower and can be used to make other bases, as it was originally popularised for pizza bases by the fabulous Hemsley and Hemsley sisters and the lovely Natasha Corrett of Honestly Healthy Food.
329Kcal, 19g Protein, 11g Carbohydrate, 23g Fat
38% RDA Vitamin C
Ingredients – Serves 6
- 1 head broccoli
- 2 egg whites (save the yokes for the filling)
- 100g ground almonds
- 30g ground gluten free oats (I ground them in my blender)
- ½ tsp sea salt
- ½ tsp ground black pepper
- 200g purple sprouting broccoli
- 1 red onion (sliced)
- 1 clove garlic (finely chopped)
- 1 tbsp olive oil
- 1 tbsp balsamic vinegar
- 75g blue goats cheese (or any other kind of goats cheese)
- 8 eggs
- Sea salt and pepper
- Preheat the oven to 180°C. Line the bottom of the tart or quiche tin with baking parchment and then grease the bottom and sides with olive oil.
- Grate or food process the head of broccoli into a ‘rice’ consistency. In a steamer pan, cook the broccoli for 5mins, before refreshing in cold water. Then squeeze out the excess moisture in a clean tea towel (or I used my nut milk bag).
- Place the steamed broccoli ‘rice’ in a bowl with the oats, almonds, seasoning. Whisk the egg whites, then add to the broccoli mixture to make a wet dough. Place the dough into the tin, spread using the back of a spoon or your hands, to make a then tart case without any holes or gaps. Place in the oven for 20mins until it starts to crisp up and brown.
- Meanwhile, prepare the filling. In the same steamer pan, cook the sprouting broccoli for 5mins and then refresh in cold water. Sweat the onions and garlic in olive oil for 10mins, adding in the balsamic vinegar for the last minute.
- Whisk together the eggs with the egg yokes saved from the base, season with salt and pepper.
- After 20mins, remove the tart case from the oven to assemble. Place half the onion mixture on the bottom of the tart, then add the sprouting broccoli, the rest of the onions, pour over the egg mixture. Lastly, crumble over the goat’s cheese. Place back in the oven for 15-20mins until the tart is set and beginning to brown.
Serve with a green salad.