Free Healthy Recipe - Kumera, Apple and Onion Tart

Dairy free, Low fat, Low GI

This tart is a variation on an unhealthy recipe I once found in a cookbook. The combination of flavours was very interesting so here is a more nutritious version. Served with Asian salad it's really delicious. It's not a 'gate to plate' recipe but it's fun to make, so I suggest you try it on a rainy weekend when you feel like being creative and spending time in the kitchen.

1 tbsp olive oil
2 onions finely sliced
3 cloves garlic, crushed
1 tbsp fresh rosemary, chopped
1 tbsp fresh thyme, chopped
500 grams kumera
½ tbsp corn oil
½ cup silken tofu
sea salt to taste
1 basic pastry shell made with 1 cup wholemeal and 3/4 cup chickpea flour (see recipe list)
6 serves Asian salad, (see recipe list)

Preheat the oven to 160 degrees Celsius.
Peel the kumera, chop roughly, then boil for 20 minutes or until soft.
While the kumera is cooking, heat the olive oil in a saucepan and saute the onions, garlic and herbs until the onion is very soft.

Drain the kumera, then puree in a food processor with the apple concentrate, corn oil and tofu until completely smooth. Season with salt and pepper.
Peel and core the apple and slice finely.
Spread the onion mixture over the base of the pastry shell, lay the apple slices on top, then finish with the kumera mash.
Sprinkle with the nigella seeds and bake for 25 minutes.
Serve with the Asian salad.

Makes 6 servings

Scale recipe to serves

Prep Time: 30 mins
Cooking Time: 25 mins
Ready in: 1 hr

Suitable for:
Dinner, Lunch
See also:
Pastry - Basic
Asian Salad
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Nutritional Information - Per Serve
Kj 1595 kj
Calories 381 kcal
Fat 16.5 g
Saturated Fat 2.1 g
Total Carbohydrate 44.1 g
Total Protein 10.1 g
Fibre 6.5 g

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