Pumpkin, spinach and feta tart with brown rice crust

Author: Bronwen King - NZ registered nutritionist

Photographer: Melanie Jenkins

First published: Jul 2012

Serves: 8 (makes 1 x 26cm pie)

Time to make: 55 mins

Hands-on time: 15 mins

Total cost: $15.44 / $1.93 per serve

(at time of publication)

Ingredients

More weights & measures

Base

3 cups cooked brown rice

2 eggs

2 tablespoons grated parmesan cheese

1 teaspoon dried herbs (such as basil, oregano or Italian herbs)

Filling

spray oil

1 onion, chopped

4 rashers lean bacon (200g), fat trimmed, chopped

2 cups diced cooked pumpkin

1 cup drained cooked spinach (around 200g frozen)

100g feta cheese, chopped

¾ cup grated edam cheese

1 cup skim milk

4 eggs

½ teaspoon dried thyme

freshly ground black pepper

3 teaspoons sesame seeds

Instructions

1 Preheat oven to 180ºC. To make base, place rice, eggs, parmesan and herbs in a bowl. Mix well. Press into sides and base of pie tin. Place plastic wrap over rice and press into shape through this. Bake for 10 minutes.

2 To make filling, lightly spray a non-stick frying pan with oil and stir-fry onion and bacon until cooked. Place in rice crust together with pumpkin, spinach and cheeses.

3 In a bowl combine milk, eggs, thyme and pepper. Pour into tart over other ingredients. Sprinkle with sesame seeds. Cook for 35-45 minutes or until filling is set and surface is golden brown. Leave to rest for 5 minutes before serving.

Serving suggestion

Serve with a mixed salad.

HFG tip

Boost the veges

Serve with a side salad: toss 8 cups mesclun greens with 4 diced tomatoes drizzled with a vinaigrette made with 4 tablespoons balsamic vinegar and 4 tablespoons olive oil.

Nutrition Info (per serve)

Calories 349cal

Kilojoules 1460kJ

Protein 21g

Total fat 15g

–Saturated fat 7g

Carbohydrates 30g

–Sugars 7g

Dietary fibre 3g

Sodium 330mg

Calcium 330mg

Iron 2.5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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