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Recipe Category / Savory pies and Tarts

Mediterranean vegetable tart

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Mediterranean vegetable tart

Method

For the filling

  • Place a frying pan over high heat and add 3 tablespoons olive oil.
  • Cut the eggplant into cubes and add them to the pan.
  • Cut the onion into large pieces, finely chop the garlic, and add them to the pan. If your pan is dry, add 1-2 tablespoons olive oil.
  • Cut the pepper and the zucchini into cubes and add them to the pan. Sauté for 6-7 minutes until the vegetables are tender.
  • Remove from the heat and season with salt and pepper.

For the dough

  • In a food processor add the butter, the flours, the oregano, salt, pepper, and process until the mixture looks like wet sand.
  • Add the water, the vinegar, and keep processing until the ingredients are combined and turn into a firm dough. Then, knead with your hands until the ingredients are completely homogenized.
  • Spread a piece of parchment paper on your working surface and dust with a little flour. Place the dough on the parchment paper and use a rolling pin to roll out the dough into a 0,5 cm thick sheet.

To assemble

  • Preheat the oven to 200ο C (390ο F) set to fan.
  • In a bowl add the cream cheese, the mustard, and mix. Spread the cream cheese over the whole surface of the dough, leaving a 2 cm border around the edges.
  • Scatter the feta cheese crumbled with your hands and spread the vegetables.
  • Use the parchment paper to close the edges of the dough. Brush with the egg wash and bake for 30- 40 minutes.
  • Let it cool and serve with feta cheese, rocket leaves, cherry tomatoes, and olive oil.
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Nutritional
Chart

Nutrition information per portion

347
Calories (kcal)
17 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

24.0
Total Fat (g)
34 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

14.0
Saturated Fat (g)
70 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

24.0
Total Carbs (g)
9 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

3.5
Sugars (g)
4 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

7.2
Protein (g)
14 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

3.4
Fibre (g)
14 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.1
Sodium (g)
18 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo

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