Free Healthy Recipe - Sweet Potato, Apple and Onion Tart

Dairy free, Low GI, Wheat Free

Here's a savoury tart, delicious served with a sharp flavoured green salad. It does take time but is well worth the effort if you're interested in trying something a little more unusual.


Pastry shell:
¾ cup besan flour
¼ cup corn oil
½ cup cold water
pinch sea salt

1 tbsp olive oil
3 cloves garlic
1 tbsp fresh thyme
½ kg sweet potato, peeled and cut into chunks
½ cup silken tofu
sea salt to taste
1 large Granny Smith apple, peeled and cored

Preheat oven to 180 degrees Celsius.
Mix the flour, baking powder and salt together in a food processor. Add the corn oil slowly and process until the mixture resembles breadcrumbs. Add the cold water and continue to process until it forms a stiff dough ball. Place the dough in a plastic bag and refrigerate for 20 minutes. Roll out evenly and line a 23cm flan dish. Prick with a fork, cover with foil and weight with dried beans. Cook in the oven for 15 minutes. Remove the foil and cook for a further 5 minutes. Set aside to cool.

Heat the olive oil in a pan and sauté the onion, herbs and garlic until the onion is soft and almost caramelised. Steam the kumera for 20 minutes or until tender. Transfer to a food processor and puree with the tofu. Season with sea salt and black pepper.
Lay the onion over the base of the pastry shell. Slice the apple and arrange it over the top of the onion. Spread the kumera mash over the top and sprinkle with cumin seeds.
Bake for 25 minutes. Serve with a fresh green salad.

Note: To avoid the disappointment of biting into a dry, floury apple, select carefully by tapping its skin gently with your finger nail. A crisp apple will make a hollow sound where a dry floury fruit will make a dull thud.

Makes 6 servings

Scale recipe to serves

Prep Time: 25 mins
Cooking Time: 25 mins
Ready in: 50 mins

Suitable for:
Dinner, Entree, Lunch
See also:
Italian Green Salad
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Nutritional Information - Per Serve
Kj 1408 kj
Calories 337 kcal
Fat 14.5 g
Saturated Fat 1.8 g
Total Carbohydrate 41.9 g
Total Protein 9.9 g
Fibre 5.3 g

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