Whole Wheat Tart with Cauliflower and Pumpkin Seeds
Whole Wheat Tart with Cauliflower and Pumpkin Seeds - Crispy pleasure from the oven. Photo: Jan Schümann
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.
(Percentage of daily recommendation)
| Calorie | 677 cal. | (32 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 71 g | (47 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.3 g | (48 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 55.5 μg | (93 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 10.1 mg | (84 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 124 μg | (41 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 14.8 μg | (33 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 69 mg | (73 %) | ||
| Potassium | 992 mg | (25 %) | ||
| Calcium | 174 mg | (17 %) | ||
| Magnesium | 178 mg | (59 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 4.7 mg | (59 %) | ||
| Saturated fatty acids | 13.7 g | |||
| Uric acid | 147 mg | |||
| Cholesterol | 48 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 7 ozs Whole wheat flour
- salt
- 2 Tbsps olive oil
- 1 shallot
- 1 sprig thyme
- 4 Tbsps balsamic vinegar
- 7 ozs Sour cream
- 1 Tbsp Tomato paste
- peppers
- 7 ozs Cauliflower
- 1 Tbsp Pumpkin seed
- ½ bunch Chives
Preparation steps
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.
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.
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.
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.
Wash the chives, dab dry, and cut into small rolls. Before serving, sprinkle the tarte with chive rolls and sprinkle with balsamic vinegar.
