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Free Healthy Recipe - Roast Capsicum and Pesto Tart with Spelt and Amaranth Pastry

Low GI, Wheat Free

For a healthy tart you have to make the pastry yourself but don't despair it's really not as hard as you may think. Amaranth flour is rich in the amino acid lysine and an excellent plant source of protein. While amaranth is gluten free this pastry is not suitable for gluten intolerance as spelt does contain gluten, albeit in lesser amounts to wheat flour.

Ingredients

Spelt, amaranth and poppyseed pastry:

1 cup wholemeal spelt flour

¾ cup amaranth flour

1 tbsp poppy seeds

pinch salt

1 free range egg

¹/3 cup olive oil

2½ tbsp cold water

Filling:

3 cups basil

3 tbsp pine nuts, roasted

3 cloves garlic, crushed

1 cup parmesan, grated

sea salt and black pepper

6 egg whites beaten to form peaks

2 capsicums roasted and peeled

¼ tsp chilli flakes

Method

In a food processor and using the dough blade, combine the flours, poppy seeds and salt with the egg and olive oil. Process until the mixture resembles breadcrumbs. Add the cold water and process until it forms a solid dough. Transfer to a plastic bag and leave in the fridge to cool for 30 minutes.

Preheat the oven to 180 degrees Celsius.
Once cool, roll the pastry out and line a slightly greased spring based flan. Cover with foil and dry beans and blind bake for 15 minutes. Remove the foil and bake for a further 10 minutes. Set aside to cool.

For the filling:
Pre heat the oven to 180 degrees Celsius.
Make a dry pesto by combining the basil, garlic, pinenuts and parmesan in a food processor until well combined. Fold the dry pesto through the eggwhites.
Slice the roast capsicum thinly and line the base of the pastry case. Sprinkle the chilli flakes over the capsicum before spooning the egg mixture over the top.
Bake in the oven for 25 minutes.
Serve with a green salad of rocket avocado, and balsamic dressing.

Note : Amaranth is a nutritionally rich seed and was used by the Aztecs as part or their religious worship. The amaranth plant produces many thousands of tiny seeds. The seeds are ground to make amaranth flour. The plant is closely related to spinach.
It's also a good source of calcium, iron, magnesium and a very good source of fibre.

Makes 4 servings

Prep Time:	40 mins
Cooking Time:	50 mins
Ready in:	1.5 hrs
Suitable for:
Dinner, Lunch

Nutritional Information - Per Serve
Kj	2708 kj
Calories	647 kcal
Fat	37.2 g
Saturated Fat	8.2 g
Total Carbohydrate	43.3 g
Total Protein	26.4 g
Fibre	7.1 g

Disclaimer: The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.