Tartlets with sun-dried tomatoes and asparagus
Dried tomatoes in particular contain a lot of the secondary plant substance lycopene. Thanks to its antioxidant properties, this carotenoid prevents free radicals from harming our cells.
Match the tartlets with sun-dried tomatoes and asparagus with a fresh salad. These small vegetable tarts also look good on a party buffet, breakfast brunch, or as an appetizer.
(Percentage of daily recommendation)
| Calorie | 474 cal. | (23 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.4 μg | (7 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 22.4 μg | (37 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 14.7 μg | (33 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 479 mg | (12 %) | ||
| Calcium | 150 mg | (15 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 24.5 μg | (12 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 17.3 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 198 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 15 ozs Whole Grain Spelt Flour (+ 2 tablespoons for working)
- salt
- 4 eggs
- 4 ½ ozs cold butter (+ 1 tsp for the ramekins)
- legumes for blind baking
- 8 ozs sun-dried tomatoes (in oil, drained)
- 1 oz Parmesan
- 3 sprigs thyme
- 2 ½ ozs Sour cream
- 3 ½ ozs Feta
- peppers
- 7 ozs green asparagus
- ¼ organic lemon (peel and juice)
- 1 Tbsp olive oil
Preparation steps
For the dough, heap 9 ounces flour on the work surface, mix with ½ tsp salt, and make a well in the center. Add 1 egg and spread cold butter in pieces on top. Chop everything until crumbly, then knead quickly with your hands to form a smooth dough. Form dough into a ball and refrigerate for 30 minutes.
Grease ramekins with remaining butter. Roll out dough thinly on a floured work surface. Line ramekins with it, forming a rim. Prick pastry bottoms several times with a fork, cover with baking paper, weigh down with dried legumes, and blind bake in a preheated oven at 180 °C / 350 °F for 10-15 minutes. Then take out, remove dried beans and baking paper, and let bottoms cool for 5 minutes.
Meanwhile, for the topping, cut tomatoes into thin strips. Grate Parmesan cheese. Wash thyme, shake dry and pluck off leaves. Whisk remaining eggs with sour cream and stir in Parmesan.
Pour egg mixture on the bases and cover with tomato strips. Crumble half of the feta on top, season with salt, pepper and half of the thyme and bake in a hot oven for 20-25 minutes until golden brown.
Along the way, wash asparagus, cut off woody ends and peel lower third of spears. Pull asparagus into thin strips with a peeler. Mix lemon juice with salt, pepper and olive oil and marinate asparagus with it. Cut remaining feta into slices.
Remove tartlets, top with asparagus and feta, sprinkle lightly with salt and pepper, and garnish with lemon zest and remaining thyme leaves.