In this recipe, a crunchy spelt crust with sunflower seeds forms the perfect base for a delicate egg filling with asparagus. The combination of ricotta and cottage cheese provides a tasty, high-protein dish that is great at any time of the day.
For the base, you will need:
- 200 g (+20 g for dusting) whole-grain spelt flour
- 80 ml water
- 60 ml olive oil
- 20 g sunflower seeds
- 1 tsp salt
- cooking spray for greasing the mould
For the filling, we will need:
- 200 g green asparagus
- 200 g cottage cheese
- 100 g ricotta
- 100 ml semi-skimmed milk
- 5 eggs
- 3 cloves of garlic
- a handful of parsley
- ground pepper to taste
- salt to taste
You might be interested in these products:
Instructions:
Start by preparing the base. Mix the flour with the salt and sunflower seeds. Then add the oil and water, and work it into a firm dough. Roll the dough into a circle on a floured surface and transfer it to a tart tin greased with cooking spray. Spread the dough evenly in the tin by pressing it down, and trim any excess from the edges.
Next, prepare the filling. Mix the eggs with the ricotta, cottage cheese, and milk, and blend everything until smooth. Add the pressed garlic and chopped parsley, and season with pepper and salt. Trim the woody ends off the asparagus, cut it into pieces, and place them into the tart tin.
Then pour over the egg mixture and bake for 30 minutes at 180°C. Allow it to cool completely before slicing.
| Energy value | 216 kcal |
| Protein | 10 g |
| Carbohydrates | 17 g |
| Fats | 12 g |
We hope this nutritious tart adds variety to your diet and provides your body with the necessary energy. The preparation is truly lightning-fast, leaving more time for training or well-deserved relaxation.
Feel free to share your creations with us on social media by tagging #gymbeamcom.
Add a comment