Description
This Broccoli Tart with Brown Rice Crust is a delightful and nutritious dish that combines the earthy flavors of broccoli with a hearty brown rice crust. The creamy cheeses and savory onions make this tart a perfect addition to any meal.
Ingredients
Scale
Brown Rice Crust:
- 2 cups cooked brown rice (From 1 cup uncooked rice)
- 2/3 cup sharp cheddar, grated
- 1 large egg
- Butter (to grease the tart pan)
Filling:
- 1 medium red onion, thinly sliced
- 2 Tablespoons extra virgin olive oil
- 1 head broccoli, chopped into 1-inch pieces
- 3 large eggs
- 1/3 cup milk
- Salt and pepper to taste
- 2 ounces feta or goat’s cheese, crumbled
- 1/4 cup Parmesan cheese or other strong cheese
Instructions
- Prepare: Preheat oven to 400°F / 200°C. Grease a tart pan with butter.
- Mix: Combine cooked brown rice, egg, and cheddar. Press mixture into tart pan.
- Bake: Bake crust for 15 minutes. Let cool.
- Saute: In a skillet, cook onions in olive oil until soft. Add broccoli, cook until bright green. Season with salt and pepper.
- Whisk: Whisk eggs and milk together, season with salt and pepper.
- Arrange: Place broccoli and onions in the cooled crust, top with feta. Pour egg mixture over and sprinkle with Parmesan.
- Bake: Bake for 20-30 minutes until set.
- Cool: Let cool before serving.
- Prep Time: 20 minutes
- Cook Time: 45 minutes
- Category: Main Dish
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 slice of tart
- Calories: 220 kcal
- Sugar: 3g
- Sodium: 340mg
- Fat: 12g
- Saturated Fat: 6g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 3g
- Protein: 10g
- Cholesterol: 110mg
Keywords: Broccoli Tart, Brown Rice Crust, Vegetarian Tart, Healthy Tart
