Chickpea Crusted Spinach and Feta Tarts
This tart heroes a chickpea base instead of a standard pie crust or pastry. Whilst packing a protein punch, the chickpea base also provides a healthy option for both sweet and savoury dishes, including pies, quiches, tarts and slices. Options are endless with a chickpea pastry. Our favourite? A spinach and feta tart.
Prep Time: 15 minutes Cooking time: 45 minutes Serves: 6
Ingredients
3/4 cup (100g) flour
2 Tbsp olive oil
400g can chickpeas, drained
1 onion, finely chopped
1 cup tightly packed baby spinach leaves
75g feta, crumbled
6 eggs
3/4 cup trim milk
8 cherry tomatoes, halved
Method
- Preheat oven to 200 degrees Celcius.
- Place flour, olive oil and chickpeas into a food processor. Process until the chickpeas are finely chopped and mixture looks like crumbs.
- Turn the pastry onto a board and bring it together with your hands. Knead lightly til smooth.
- Roll out pastry onto a lightly floured board and line the base and sides of a loose bottom 22cm flan tin or 6 individual mini flans.
- Line the base with baking paper and fill with baking blind beans. Blind bake the pastry for 10 minutes.
- Remove the baking beans and paper and return to the oven for a further 3-5 minutes until the surface of the pastry has dried out. Set aside to cool and reduce oven to 180 degrees.
- Heat a dash of oil in a saucepan. Add the onion and cook over a medium heat until onion is soft. Place the onion in the base of the flan(s). Top with baby spinach leaves and crumbled feta.
- Beat the eggs and milk together, season, then carefully pour into the flan base(s). Top with tomato halves, cut side up.
- Bake for 25-30 minutes (10 minutes less for the individual flan option) until the egg is set. Stand 5 minutes before serving.
- Serve with a fresh green salad.
Tip: As an alternative to chickpeas, this recipe also works well with an equal quantity of lentils.