Made With Whole Grains

Whole Wheat Tart with Cauliflower and Pumpkin Seeds

4.846155
Average: 4.8 (13 votes)
(13 votes)
Whole Wheat Tart with Cauliflower and Pumpkin Seeds

Whole Wheat Tart with Cauliflower and Pumpkin Seeds - Crispy pleasure from the oven. Photo: Jan Schümann

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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
677
calories
Calories

Healthy, because

Even smarter

Nutritional values

In contrast to white flour, whole wheat flour contains plenty of fiber, which stimulates digestion.

If you like, you can also bake this tart with other types of whole wheat flour, such as emmer or spelt flour.

1 serving contains
(Percentage of daily recommendation)
Calorie677 kcal(32 %)
Protein20 g(20 %)
Fat34 g(29 %)
Carbohydrates71 g(47 %)
Sugar added0 g(0 %)
Roughage14.3 g(48 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.2 μg(1 %)
Vitamin E3.9 mg(33 %)
Vitamin K55.5 μg(93 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.4 mg(36 %)
Niacin10.1 mg(84 %)
Vitamin B₆0.8 mg(57 %)
Folate124 μg(41 %)
Pantothenic acid2.7 mg(45 %)
Biotin14.8 μg(33 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C69 mg(73 %)
Potassium992 mg(25 %)
Calcium174 mg(17 %)
Magnesium178 mg(59 %)
Iron4.9 mg(33 %)
Iodine7 μg(4 %)
Zinc4.7 mg(59 %)
Saturated fatty acids13.7 g
Uric acid147 mg
Cholesterol48 mg
Complete sugar11 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
7 ounces Whole wheat flour
salt
2 tablespoons olive oil
1 shallot
1 sprig thyme
4 tablespoons balsamic vinegar
7 ounces Sour cream
1 tablespoon Tomato paste
peppers
7 ounces Cauliflower
1 tablespoon Pumpkin seed
½ bunch Chives

Preparation steps

1.

Mix the flour with 1 tsp. salt, 1 tbsp. olive oil and 7 tablespoons lukewarm water and work into a smooth dough. Divide dough into two portions, form into balls and chill for about 15 minutes.

2.

In the meantime, peel and finely dice the shallot. Heat the remaining oil in a pot and sauté the shallots in it at medium heat until they are glassy. Add thyme branch to the pot, pour on balsamic vinegar and let it boil down to half. Then set aside.

3.

Stir sour cream with tomato paste until smooth and season with salt and pepper. Roll out the dough very thinly on a floured sheet of baking paper and spread each base with sour cream.

4.

Spread cauliflower florets and pumpkin seeds on the tarte flambée. Pull the tarte flambée together with the baking paper onto a baking tray and bake in a preheated oven at 480°F for about 10-15 minutes until crispy.

5.

Wash the chives, dab dry, and cut into small rolls. Before serving, sprinkle the tarte with chive rolls and sprinkle with balsamic vinegar.