EatSmarter exclusive recipe

Spicy Pea and Bean Tart

with Pine Nuts and Mint
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Spicy Pea and Bean Tart

Spicy Pea and Bean Tart - Beans and peas aren't just for meat and potatoes - here they pair well together in a tart

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Health Score:
8,7 / 10
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
452
calories
Calories

Healthy, because

Even smarter

Nutritional values

Besides valuable vegetable protein, pulses contain many fibres. These indigestible carbohydrates naturally stimulate the intestinal function and help to lower elevated blood fat levels. They are also rich in minerals.

Broad beans are more often offered in jars than frozen. So if you can't get frozen goods, go for canned goods. The vegetables are also processed freshly harvested and vitamin-preserving. Broad beans from the jar do not need to be pre-cooked and skinned - you save work and time.

1 serving contains
(Percentage of daily recommendation)
Calorie452 kcal(22 %)
Protein22 g(22 %)
Fat24 g(21 %)
Carbohydrates35 g(23 %)
Sugar added1 g(4 %)
Roughage12.5 g(42 %)
Vitamin A0.3 mg(38 %)
Vitamin D1.4 μg(7 %)
Vitamin E4.5 mg(38 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin7.4 mg(62 %)
Vitamin B₆0.4 mg(29 %)
Folate81 μg(27 %)
Pantothenic acid1.8 mg(30 %)
Biotin20.8 μg(46 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C8 mg(8 %)
Potassium647 mg(16 %)
Calcium153 mg(15 %)
Magnesium125 mg(42 %)
Iron4.8 mg(32 %)
Iodine16 μg(8 %)
Zinc3.3 mg(41 %)
Saturated fatty acids6.8 g
Uric acid120 mg
Cholesterol199 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
5 ounces Peas (frozen)
4 ounces Whole wheat flour
1 teaspoon Baking powder
salt
cane sugar
½ cup
3 tablespoons Canola oil
3 ounces Quark
2 sprigs mint
4 ounces Broad bean (frozen)
2 tablespoons Pine nuts
2 teaspoons cornstarch
4 ounces Sour cream
3 eggs
peppers
Nutmeg
How healthy are the main ingredients?
Whole wheat floursaltmintPine nutsSour creamegg
Preparation

Kitchen utensils

1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Teaspoon, 1 Rolling pin, 1 Hand mixer, 1 Fluted tart pan (16 cm diameter), 1 Oven rack, 1 Fine grater, 1 Sieve

Preparation steps

1.
Spicy Pea and Bean Tart preparation step 1

Thaw peas 10-20 minutes. Mix flour, baking powder, 1 pinch salt and 1 pinch sugar in a bowl.

2.
Spicy Pea and Bean Tart preparation step 2

Add 3 tablespoons milk, oil and quark and knead with the dough hook of a hand mixer until smooth.

3.
Spicy Pea and Bean Tart preparation step 3

Roll out dough into a circle about 20 cm (approximately 8 inches) in diameter.

4.
Spicy Pea and Bean Tart preparation step 4

Grease a 16 cm diameter (approximately 6-inch) tart pan with butter and sprinkle with flour, if desired. Press in dough, forming a 2 cm (approximately 3/4-inch) high edge. Refrigerate 15 minutes.

5.
Spicy Pea and Bean Tart preparation step 5

Rinse mint, shake dry, pluck leaves and chop coarsely.

6.
Spicy Pea and Bean Tart preparation step 6

Blanch broad beans in boiling water, drain well in a sieve and remove skins.

7.
Spicy Pea and Bean Tart preparation step 7

Mix beans, peas, pine nuts, mint and cornstarch and place on tart dough. Stir together sour cream, eggs and remaining milk and season with salt, pepper, and grated nutmeg.

8.
Spicy Pea and Bean Tart preparation step 8

Pour over the vegetables in the tart pan and bake on the oven rack in the preheated oven at 180°C (convection not recommended, gas mark 2-3) (approximately 350°F) on the 2nd shelf from the bottom for 25 minutes. Reduce baking heat to 150°C (gas, reduce stage 1-2) (approximately 300°F) and bake for another 20 minutes until the filling is solid in the middle. Allow to cool before slicing, about 5 minutes.