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Recipe Category / Savory pies and Tarts

Goat cheese and leek 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.

Goat cheese and leek tart

Method

  • Preheat the oven to 180ο C (356 οF) set to fan.
  • Heat up the olive oil in a pan over medium heat.
  • Finely chop the leek and put it in the pan for 2-3 minutes.
  • Finely chop the spring onions and garlic, and sauté them along with the leek for 1-2 more minutes. Remove the pan from the heat and transfer the vegetables into a bowl.  
  • Finely chop the mint and put it in the bowl with the vegetables. Season with salt and pepper and mix by using a wooden spoon. Set aside until needed.
  • In another bowl, mix the mustard, yogurt, eggs and chili flakes using a whisk. Set aside until needed.
  • Cut the phyllo dough sheets in half, widthwise. Start spreading out the phyllo sheets one by one, in a round 23 cm springform pan, covering the bottom and the walls while lightly brushing each sheet with olive oil.
  • Spread each sheet a little farther than the previous so that the whole bottom is covered and the walls of the springform pan as well. Do not forget to brush the first sheet before adding the next. Take the corners of the sheets that are out of the pan, and fold them inwards so that the tart walls have a height of 5-6 cm.  
  • Crumble the goat and feta cheese with your hands. Keep half the quantity in a bowl and spread the rest in the bottom of the tart.
  • Spread half the vegetables, that you kept in the bowl, over the cheeses. Pour the yogurt mixture over and then, spread the rest of the cheeses and vegetables.
  • Bake for 25-30 minutes until the filling of the tart thickens, and the phyllo sheets turn golden.
  • Remove the springform pan from the heat and place it on a rack for 30 minutes to cool down. Then, take it out of the pan, slice it and serve with the spring onion.
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Nutritional
Chart

Nutrition information per portion

223
Calories (kcal)
11 %

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.

13.0
Total Fat (g)
19 %

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.

6.5
Saturated Fat (g)
33 %

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.

16.0
Total Carbs (g)
6 %

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.

12.0
Protein (g)
24 %

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.

0.8
Fibre (g)
3 %

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.

1.2
Sodium (g)
20 %

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.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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