Mushroom and spinach tart with a nutritious base
I don’t know how but I always end up bringing a savory tart (or quiche) to dinner parties with friends. At the last one I surprised with this wonderful mushroom and spinach tart with an special base.
I guess because a savory tart is one of those easy things to make that everyone loves. Also you can quite feed a good bunch of people with one big tall quiche. A savory tart works for brunch, lunch or for dinner and a great solution to picnics.
The classic one has a pastry crust and a custard filling, very rich and creamy, but today I bring you my own healthier version. Probably because there is not butter or cream I should call it savory tart instead of quiche.
The base of this muchroom and spinach tart is much more nutritious, made with oat flour, ground almonds and olive oil. All amazing and natural ingredients with tons of benefits that will nourish your body without compromising the flavour.
Almonds are rich in magnesium and potassium, essential minerals for muscles and the nervous system. Also they are rich in calcium and protein, making them a great option for those following a vegan diet.
Extra virgin olive oil is the star of the healthy Spanish ingredients and my favourite for cooking, dressings or desserts. It’s a rich source of antioxidants and the highest oil in monounsaturated fatty acids. It improves bone mineralization, calcification and helps calcium absorption, preventing osteoporosis and other joins problems.
The soluble fibre found in oats can help regulate you appetite and helps you feel fuller for longer. Also helps to lower cholesterol, and has been considered one of the ingredients that helps you to live longer.
The filling I have chosen today is a mix of yummy sauteed spinach with mushrooms, but this is totally customizable. Choose your favourite ingredients, goat or feta cheese, roasted tomatoes, beetroot, leeks…. I’m sure it will taste amazing too.
What would be your favourite filling? Share it with us! Leave us a comment or take a photo and tag it #healthyforkful on Instagram 🙂
Great twist to the classic savory tart. The base of this one is full of goodness.
- 65 grams oat flour or oat flakes grounded in a coffee grinder
- 45 grams ground almonds
- 2 tablespoons corn starch
- 1/2 teaspoon salt
- 3 tablespoons extra virgin olive oil
- 3 tablespoons cold water
- 3 eggs free range
- 1 tablespoon dried oregan
- 1/2 teaspoon nutmeg
- 2 tablespoons extra virgin olive oil
- 1 chalotte
- 1 garlic clove
- 100 grams fresh spinach
- 100 grams mushrooms sliced
- 100 grams feta cheese optional
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For the crust, combine oat flour, ground almonds, corn starch and salt. Add olive oil and cold water and mix with your hands until dough forms. Wrap in plastic film and chill for 30 minutes.
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Preheat the oven to 180ºC (370ªF)
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If you choose to make two individual tarts, divide the dough into two balls. Press the dough evenly onto the bottom tin or over a floured surface, roll it with a rolling pin and cover the base of the tin.
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Trim the extra dough, prick with a fork to prevent rising and bake it 10 minutes. Remove from the oven and set aside.
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To make the filling, beat eggs, oregano, nutmeg, salt and pepper and if using feta cheese, crumble it and mix all together. Heat olive oil in a pan and sautee mushrooms until golden. Add spinach and leave it wilt for a couple of minutes. Pour over the egg mixture and then over the prebaked base. Put into the oven and bake for 30 minutes until the filling is set and golden.
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Leave it cool before serving. Serve it with a tomato or avocado salad