Name: Roast Pumpkin & Feta Tart
Prep time: 10 min
Cook time: 55 min
Total time: 1 h 5 min
Yield: 6
Ingredients: 3/4 cup almond flour; 1/4 cup coconut flour; 2 tablespoons psyllium husk; 1/4 teaspoon salt; 50 grams butter, cold, cubed; cold water as required; 1/2 onion, sliced; 2 tablespoons butter; 1 teaspoon crushed garlic; 1/2 teasoon dried rosemary; 2 cups baby spinach leaves; 100 grams roasted pumpkin; 100 grams feta; 3 eggs; 1/3 cup cream; 1 teaspoon salt and pepper

What’s that? You just made my Keto Thai Pumpkin Soup, and now you have half a pumpkin left over? Never fear – I hate waste too. You can cook up this pumpkin and feta tart, and serve the soup as an entree! Roast up a whole pumpkin on the weekend and you will have various dishes and salads to keep you going all week.

Making a tart crust that holds together and is keto friendly has proved incredibly difficult. I feel like this one is still a work in progress – one day I will announce to the world that I have conquered keto friendly pie crusts, but until then, this one is crunchy, relatively bland (ie. accentuates the filling flavours!) and serves its purpose.

Roast Pumpkin & Feta Tart

Yield: 6

Prep Time: 10 minutes

Cook Time: 55 minutes

Total Time: 1 hour 5 minutes

Roast the pumpkin in advance for a quick weeknight meal. This tasty roast pumpkin and feta tart is full of flavour and is the perfect meal alongside a simple salad. Using a food processor makes the dough preparation very easy.

Ingredients

Base

3/4 cup almond flour
1/4 cup coconut flour
2 tablespoons psyllium husk
1/4 teaspoon salt
50 grams butter, cold, cubed
cold water as required

Filling

1/2 onion, sliced
2 tablespoons butter
1 teaspoon crushed garlic
1/2 teasoon dried rosemary
2 cups baby spinach leaves
100 grams roasted pumpkin
100 grams feta
3 eggs
1/3 cup cream
1 teaspoon salt and pepper

Instructions

Preheat the oven to 180C / 356F. Prepare a tart tin (20 – 25cm) by spraying with olive oil spray or greasing with butter.
Combine the dry ingredients for the base, breaking down any lumps. In a food processor, add the cubed butter and pulse a few times until the butter has broken down.
Check if the dough will combine together into a ball, and if not add cold water a tablespoon at a time until it holds together.
Press into the tart tin and up the sides about 2cm.
Bake in preheated oven for 15 minutes until just going brown.
Meanwhile, in a medium sized saucepan, melt the 2 tablespoons of butter for the filling and add the sliced onions and crushed garlic. Saute for 6 – 7minutes until the onions are caramelised.
Add the rosemary and cook for a further minute.
In the prepared tart base, distribute the roasted pumpkin and feta evenly over the base, and top wiht the sauted onion.
Add the baby spinach to the frying pan and saute until wilted, then distribute over the tart.
In a mixing bowl, combine the eggs, salt and pepper and cream. Whisk to combine then pour over the tart, moving around the filling ingredients to ensure it distributes evenly.
Bake for 25 – 30 minutes until completely set. Serve cold or warm with a fresh garden salad.

Nutrition Information:

Yield: 6 Serving Size: 1 g
Amount Per Serving: Calories: 342Total Fat: 28gSaturated Fat: 14gUnsaturated Fat: 0gCholesterol: 142mgSodium: 819mgCarbohydrates: 13gFiber: 6gSugar: 2gProtein: 9g

Comments

2 responses to “Keto Roast Pumpkin and Feta Tart”

Lucy Zubova

I loved the idea of this tart but don’t have the skill or patience to make the crust. Instead, it was cooled pumpkin roasted in olive oil and Herbamare, eggs from my mum’s chickens, cream, feta and garlic chives. And plenty of black pepper and a little more Herbamare. It was amazing. The only tweak I’d make would be to add lightly sauted garlic for a little more oomph. It made the most gorgeous quiche. Thank you for the inspiration!

1. Rachel
  
  Thanks for your comment Lucy, thats a great idea to make it into a quiche! Much easier too, I’ll have to give that a go myself 😀

Keto Roast Pumpkin and Feta Tart