Nourish - Courgette and Spinach Tart with Buckwheat Pastry
The addition of ground flaxseed helps to make the pastry easier to roll out as well as being a rich source of omega-3, fiber and vitamins.
Ingredients for the Filling
- 1 green or yellow courgette (zucchini)
- 100g spinach leaves
- 150g goat’s cheese or feta
- 1 large free-range/organic egg
- ½ tsp. grated nutmeg
- 1 medium onion, finely chopped
- 1 or 2 cloves of garlic, crushed
- 1 tsp. fresh thyme leaves
Method for Pastry
- Mix the ground flaxseed with 3 tbsp cold water and chill for 15 minutes.
- Cut the cold butter into cubes and add to the flour mix in a bowl by rubbing in with your fingertips until it is evenly distributed and becomes a fine crumble.
- Add the flaxseed to the mix, plus a tablespoon of water. Use a blunt knife or a fork to help mix the wet with the dry and then bring the pastry dough together with your hands.
- Form the dough into a flat circle, wrap in cling film or baking paper and leave to chill in the fridge for at least 30 minutes.
- Roll the chilled pastry, using a sprinkling of flour to prevent sticking, and line the baking tin with it. This quantity is enough to fill a 22cm tin or about 5 small individual ones.
- Prick the base with a fork and blind bake at 180c for about 20 minutes.
Method for the Filling
- Rinse the spinach and place in a pan over a medium heat for a few minutes to wilt.
- Squeeze the cooled spinach to remove as much excess liquid as possible and roughly chop before placing in a bowl with the crumbled cheese, nutmeg and thyme.
- Sauté the onions until they have softened but not coloured. Add the garlic and stir for a minute before removing from the heat.
- Prepare the courgette by slicing thinly and charring on a skillet or grill for a few minutes each side.
- Beat the egg and mix it with the cheese and spinach.
- Layer the pastry case with the filling; starting with the onion and then the spinach and cheese mix. Place the courgettes on top and if desired a final sprinkle of Parmesan cheese.
- Bake at 180c for about 25 minutes or until the egg mix is set.
- Serve warm or cold.
Spinach is loaded with nutrients, giving you plenty of Vitamin A, C, E and K, plus manganese, folate, zinc, magnesium, selenium and potassium.
Buckwheat, despite its name, is not a type of wheat but instead a seed of a broadleaf plant. It has been proven to be high in protein, fiber, and minerals such as magnesium. It makes a great alternative for those who can’t eat wheat, as it can be made into flour for baked goods, noodles, breads and more!