Spicy Pea and Bean Tart
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.
(Percentage of daily recommendation)
| Calorie | 452 cal. | (22 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 12.5 g | (42 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.4 μg | (7 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.4 mg | (62 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 20.8 μg | (46 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 647 mg | (16 %) | ||
| Calcium | 153 mg | (15 %) | ||
| Magnesium | 125 mg | (42 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 6.8 g | |||
| Uric acid | 120 mg | |||
| Cholesterol | 199 mg |
Ingredients
- Ingredients
- 5 ozs Peas (frozen)
- 4 ozs Whole wheat flour
- 1 tsp Baking powder
- salt
- cane sugar
- ½ cup
- 3 Tbsps Canola oil
- 3 ozs Quark
- 2 sprigs mint
- 4 ozs Broad bean (frozen)
- 2 Tbsps Pine nuts
- 2 tsps cornstarch
- 4 ozs Sour cream
- 3 eggs
- peppers
- Nutmeg
Preparation steps
Thaw peas 10-20 minutes. Mix flour, baking powder, 1 pinch salt and 1 pinch sugar in a bowl.
Add 3 tablespoons milk, oil and quark and knead with the dough hook of a hand mixer until smooth.
Roll out dough into a circle about 20 cm (approximately 8 inches) in diameter.
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.
Rinse mint, shake dry, pluck leaves and chop coarsely.
Blanch broad beans in boiling water, drain well in a sieve and remove skins.
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.
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.