One portion of the vegetable tart provides 60 percent of the daily requirement of vitamin E. It is important as a protective factor for the membranes of all body cells. It also supports the immune system and improves the oxygen supply to the tissues and the fluidity of the blood.
You can be creative when it comes to the topping of the vegetable tart: alternatively, fennel, broccoli, celery or pumpkin make a good base on wholemeal spelt. And instead of almonds, walnut or hazelnut kernels are also suitable.
(Percentage of daily recommendation)
|Calorie||354 kcal||(17 %)|
|Protein||16 g||(16 %)|
|Fat||17 g||(15 %)|
|Carbohydrates||33 g||(22 %)|
|Sugar added||0 g||(0 %)|
|Roughage||11 g||(37 %)|
|Vitamin A||0.8 mg||(100 %)|
|Vitamin D||0.9 μg||(5 %)|
|Vitamin E||7.1 mg||(59 %)|
|Vitamin B₁||0.4 mg||(40 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||6.2 mg||(52 %)|
|Vitamin B₆||0.5 mg||(36 %)|
|Folate||102 μg||(34 %)|
|Pantothenic acid||1.7 mg||(28 %)|
|Biotin||16.9 μg||(38 %)|
|Vitamin B₁₂||0.7 μg||(23 %)|
|Vitamin C||37 mg||(39 %)|
|Potassium||700 mg||(18 %)|
|Calcium||184 mg||(18 %)|
|Magnesium||115 mg||(38 %)|
|Iron||5 mg||(33 %)|
|Iodine||15 μg||(8 %)|
|Zinc||2.8 mg||(35 %)|
|Saturated fatty acids||2.8 g|
|Uric acid||109 mg|
Rinse cauliflower, carrots and zucchini and drain. Peel carrots. Cut cauliflower into small florets.
Dice carrots and cut the zucchini into 1 cm (approximately 1/2-inch) cubes. Halve leek lengthwise, rinse well, drain and cut into 1 cm (approximately 1/2-inch) rings.
Boil vegetable broth in a pot. Add carrots, boil again, cover and cook for 2 minutes over medium heat. Add cauliflower and leek and cook for another 3 minutes.
Add zucchini to pot and cook briefly, then drain vegetables in sieve, collecting broth in a bowl. Allow both to cool slightly.
Meanwhile, mix the flour with ½ teaspoon salt and the baking powder in another bowl. Add 70 ml (approximately 1/3 cup) of cold water and the corn oil. Knead with the dough hook of a hand mixer to form a smooth dough, adding 10-20 ml (approximately 1 tablespoon) of additional water if needed.
Lightly flour the work surface and roll out half of the dough into a round, about 28 cm (approximately 11 inches) in diameter. Roll up dough around the rolling pin.
Grease a tart pan (about 28 cm diameter) (approximately 11 inches in diameter). Unroll the dough over the pan, then press into bottom and up side of pan and prick several times with a fork.
Roll the remaining dough with floured hands into 2 ropes, each about 37 cm (approximately 14 inches) long. Press along the edge of the dough in the tart pan.
Whisk together eggs, milk and 125 ml (approximately 1/2 cup) of the collected broth. Season with salt, pepper and freshly grated nutmeg.
Spread the cooled, drained vegetables over the dough. Pour in the egg-milk mixture.
Coarsely chop the almonds and sprinkle over vegetables. Bake in preheated oven at 200°C (fan oven 180°C, gas: mark 3) (approximately 400°F) for about 40 minutes. Serve vegetable tart hot or cold.