Strengthening Protein Dish

Asparagus and Broccoli Tart

with Red Onions
5
Average: 5 (9 votes)
(9 votes)
Asparagus and Broccoli Tart

Asparagus and Broccoli Tart - High-quality vegetables prepared in a fine, French-style

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Health Score:
8,8 / 10
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
452
calories
Calories

Healthy, because

Even smarter

Nutritional values

Rye meal gives the dough a particularly hearty taste and provides an extra portion of minerals such as zinc.

Instead of throwing the brocolli stalk away, you can also use it in the tart. To prep, simply peel it, throw away the woody ends, and roughly dice the stalk. 

1 serving contains
(Percentage of daily recommendation)
Calorie452 kcal(22 %)
Protein15 g(15 %)
Fat24 g(21 %)
Carbohydrates41 g(27 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A0.5 mg(63 %)
Vitamin D1.2 μg(6 %)
Vitamin E5.6 mg(47 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin5.8 mg(48 %)
Vitamin B₆0.3 mg(21 %)
Folate194 μg(65 %)
Pantothenic acid2.6 mg(43 %)
Biotin13.6 μg(30 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C49 mg(52 %)
Potassium663 mg(17 %)
Calcium140 mg(14 %)
Magnesium69 mg(23 %)
Iron3 mg(20 %)
Iodine26 μg(13 %)
Zinc2.4 mg(30 %)
Saturated fatty acids9.8 g
Uric acid114 mg
Cholesterol176 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
9 ounces
2
18 ounces
white Asparagus
11 fluid ounces
3 ounces
Rye groat (or millet)
4.23 ounces
Pastry flour (120 grams)
½ teaspoon
3 ounces
1 tablespoon
Fat (for the molds)
2
3 ½ ounces
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Peeler, 1 Measuring cups, 1 wide Pot (with lid), 1 Slotted spoon, 2 large Plates, 1 Sieve, 3 Bowls, 1 Kitchen scale, 1 Tablespoon, 1 Rolling pin, 1 Plastic wrap, 1 Fluted tart pan (about 28 cm), 1 Fork, 1 Teaspoon, 1 Hand mixer

Preparation steps

1.
Asparagus and Broccoli Tart preparation step 1

Rinse, trim and cut broccoli into small florets. Peel onions and cut into thin rings.

2.
Asparagus and Broccoli Tart preparation step 2

Rinse asparagus, peel, cut off woody ends and cut into approximately 2-inch long pieces.

3.
Asparagus and Broccoli Tart preparation step 3

In a large pot, bring vegetable broth to a boil. Add asparagus, cover and cook over medium heat until tender, about 5 minutes. Remove asparagus with a slotted spoon, place on a large plate and let cool.

4.
Asparagus and Broccoli Tart preparation step 4

Add onions to the broth, return to a boil and cook for 2 minutes. Add broccoli florets and cook for 1 minute.

5.
Asparagus and Broccoli Tart preparation step 5

Strain vegetable broth through a sieve. Place the vegetables on a large plate and let cool.

6.
Asparagus and Broccoli Tart preparation step 6

Meanwhile, mix rye flour, pastry flour, cream of tartar and 1/2 teaspoon salt in a mixing bowl. Cut butter into small pieces. Add 5 tablespoons cold water and the cold butter to the flour mixture. With a hand mixer fitted with a dough hook attachment, mix dough until smooth.

7.
Asparagus and Broccoli Tart preparation step 7

Roll about 2/3 of the dough on a floured surface into an approximately 12-inch disc. Wrap the remaining 1/3 of the dough in plastic wrap and refrigerate.

8.
Asparagus and Broccoli Tart preparation step 8

Press the rolled dough into the bottom of an approximately 11-inch diameter tart pan and pierce several times with a fork. Bake in preheated oven at 400°F/convection 350°F on the middle rack until golden brown, about 10-15 minutes. Remove from oven and let cool slightly.

9.
Asparagus and Broccoli Tart preparation step 9

Meanwhile, mix eggs, sour cream, and approximately 1/4 cup of cooled vegetable broth in a large bowl until smooth. Season to taste with salt and pepper.

10.
Asparagus and Broccoli Tart preparation step 10

Remove remaining dough from the refrigerator and roll into 2 thin approximately 16-inch long roll shapes. Press rolls into the inside rim of the tart pan to form an edge.

11.
Asparagus and Broccoli Tart preparation step 11

Fill the tart with asparagus, broccoli, and onions. Pour in the egg-sour cream mixture. Bake in a preheated oven at 400°F/convection 350°F on the middle rack for 30 minutes. Season to taste with coarsely ground pepper and serve.

Comments

 
This was a delicious quiche! Works well with green asparagus as well!