For that homemade quiche fix without the hassle of preparing pastry, bulgur wheat provides a quick and healthy base that does away with the butter. Other vegetables can be added in place of zucchini (eg. mushrooms, capsicum) with feta cheese and basil as your base flavours. Nutritionally, eggs are a complete source of protein, and provide omega-3 fatty acids, iron, anti-oxidants, vitamin A and D, folate and other vitamin Bs. This recipe is great served warm and cold!
Bulgur Wheat Tart with Feta, Tomato, and Basil
Ingredients
- 1 cup Bulgur Wheat (coarse)
- 1 cup Boiling Water
- 2 Spring Onions (thinly sliced)
- 1 clove Garlic (crushed)
- 1 Medium Zucchini (diced)
- 60g Feta (cut into cubes)
- 1/3 cup Cottage Cheese
- 4-5 Eggs
- 5 Cherry Tomatoes (cut in half)
- 5 leaves Basil (coarsely chopped)
- Parmesan Cheese (freshly grated)
- Iodised Salt and Cracked Pepper
Directions
1.
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Soak the bulgur wheat in the boiling water for 15 minutes. |
2.
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Season the bulgur wheat and press into a 24cm flan dish and up the sides. |
3.
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Cook the sliced spring onions, zucchini and garlic in a non-stick pan until dry. |
4.
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Spread the vegetable mix over the bulgur wheat base. |
5.
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Place the tomato halves evenly around the base. |
6.
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Whisk the eggs and add the feta and cottage cheese to this mix. |
7.
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Pour the egg and cheese mix over the vegetables. |
8.
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Sprinkle over the chopped basil and grate a small amount of parmesan over the top. Season with cracked pepper. |
9.
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Place in an oven at 180C and bake for 40 minutes. |