Veg­etable tartlets

These lit­tle bites are light and de­li­cious.

YOU Diabetics - - Contents -

6 tartlets

Prepa­ra­tion time: 15 min­utes Chill­ing time: 30 min­utes Cook­ing time: 25-35 min­utes


250 ml (1 c) low-GI bread­crumbs (5 slices, toasted and crushed)

125 ml (½ c) chopped wal­nuts

100 ml whole­wheat flour

250 ml (1 c) oats, lightly toasted

3 ml (gen­er­ous ½ t) salt 2 ml (½ t) white pep­per

5 ml (1 t) dried mixed herbs

180 g but­ter or olive oil


1 leek, finely chopped

2 gar­lic cloves, crushed

1 green pep­per, diced


3 medium car­rots, peeled and grated

250 ml (1 c) finely chopped spinach or baby spinach

200 g mush­rooms, sliced

100 ml bean sprouts (op­tional)

15 ml (1 T) le­mon juice

salt and freshly ground pep­per


180 ml (¾ c) plain yo­ghurt or low-fat sour cream

2 ex­tra-large eggs

5 ml (1 t) corn­flour

80 ml (¹⁄₃ c) grated moz­zarella cheese

chopped chives to gar­nish

1 Pre­heat the oven to 180 °C. Grease 6 small ramekins or tart­let pans with a lit­tle but­ter, mar­garine or non­stick spray.

2 Crust Mix the bread­crumbs, nuts, flour, oats, salt, pep­per and herbs.

3 Melt the but­ter and add the but­ter or oil to the dry in­gre­di­ents and mix. Di­vide among the ramekins or tart­let pans and press onto the bot­tom and up the sides. Prick the base with a fork. Chill for about 30 min­utes.

4 Fill­ing Sauté the leeks, gar­lic and green pep­per in a lit­tle oil un­til soft. Add the car­rots, spinach and mush­rooms and stir-fry un­til soft. Add the bean sprouts (if us­ing), le­mon juice, salt and pep­per. Mix well and re­move from the heat.

5 Trim the edges of the pie crusts to neaten if needed and spoon in the fill­ing but not all the way to the top.

6 Top­ping Whisk to­gether the yo­ghurt or sour cream and eggs. Add the corn­flour and mix. Stir in the cheese. Pour over the fill­ing and spread evenly. Bake for 15-20 min­utes or un­til the top­ping has set and browned slightly. Gar­nish with chives and serve hot or cold.

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