This is an easy one-dish meal that is as delicious for dinner as it is for breakfast or lunch the next day. Buckwheat flour and almond meal ensure this pastry is gluten-free, while inulin hero asparagus is music to our microbiome.
As inulin is a non-digestible prebiotic, it passed through our digestive system unabsorbed, fermenting and fuelling the beneficial bacteria, and fighting off inflammation-causing parasites, harmful bacteria and yeast.
- 115 g (4 oz) salted cultured butter, diced & chilled, plus extra for greasing
- 150 g (5 1/2 oz/1cup) buckwheat flour
- 100 g (3 1/2 oz / 1 cup) ground almonds
- 30 g (1 oz / 1/4 cup) arrowroot
- 1 1/2 tablespoons water, chilled
- 1 tablespoon unpasteurised apple cider vinegar
- 320 g (11 1/2 oz / 2 bunches) asparagus, woody ends trimmed, cut in half
- 70 g (2 1/2 oz / 1/2 cup) frozen peas, thawed
- 2 spring onions (scallions), white part only, thinly sliced
- 1 small handful mint, coarsely chopped
- 1 small handful basil, coarsely chopped
- 1 small handful flat-leaf (Italian) parsley leaves, coarsely chopped
- 100 g (3 1/2 oz) goat's feta, crumbled
- 6 free-range organic eggs
- 160 ml ( 5 1/2 fl oz / 2/3 cup) almond milk
- sea salt & freshly ground black pepper
- Preheat oven to 180°C (350°F / Gas Mark 4).
- Lightly grease a 25cm (10 in) round, 3cm (1 1/4 in) deep, loose-based fluted tart tin with cultured butter. Refrigerate to chill.
- To prepare the pastry, blend the buckwheat flour, ground almonds and arrowroot in a food processor. Add the butter and blend until the mixture resembles coarse crumbs. Add the water and vinegar, then blend until the mixture begins to bind. Turn it out onto a clean kitchen bench and shape into a disc. Wrap in plastic wrap and refrigerate for 30 minutes.
- Roll out the dough between two sheets of baking paper so that it is slightly larger than the prepared tin and approximately 5mm (1/4 in) thick.
- Carefully lay it over the tin and press down to cover the base and sides. Trim around the edge and use any leftover scraps to patch up cracks. Prick the base with a fork several times. Cover with a piece of baking paper and fill the tin with baking weights, uncooked rice or dry beans. Bake the tart shell for 10 minutes, then remove the baking weights and paper and bake for a further 5 minutes, or until crisp and golden brown. Remove from the oven and set aside to cool slightly.
- Toss the asparagus, peas, spring onion and herbs in a medium bowl. Pile the filling into the tart shell and top with feta.
- Lightly beat the eggs and milk in a medium bowl. Season with salt and pepper and pour over the vegetables and cheese.
- Bake the tart for 30 - 35 minutes until the egg is set and the top is golden brown. Leave in the tin for 10 minutes to cool slightly, then remove and slice to serve. This tart can be served warm, at room temperature or chilled.