Fig and Buckwheat Tart

10 30 224
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 8
Fig and Buckwheat Tart
Health Highlights

Ingredients


1/2 cup Pumpkin seeds (pepitas) (or sunflower, for crust)
1 1/4 cup Buckwheat flour (for crust)
1/4 tsp Sea salt, fine (for crust)
1/4 cup Coconut oil (chilled until very cold, for crust)
2 tbsp Maple syrup, pure (for crust)
2 tbsp Water (ice water, for crust)
1 1/2 cup Greek yogurt, plain, fat-free (for filling)
1 pod Vanilla bean (for filling)
1 tbsp Maple syrup, pure (for filling, plus extra for drizzling)
5 medium Fig, raw (washed, sliced into quarters, for filling)

Instructions


  1. Preheat the oven to 375°F / 190°C / gas mark 5.
  2. Make the crust: In a dry frying pan over medium heat, toast the pumpkin or sunflower seeds until golden and fragrant, about 5 minutes. Remove the pan from the heat and pour the seeds into a food processor. Let cool for a few minutes, and then blend on high until the seeds resemble sand (avoid over-processing, or you’ll end up with sunflower butter). Add the flour, salt, coconut oil, maple syrup, and iced water, and pulse until everything is well incorporated and the dough holds together.
  3. Press the dough down very firmly onto the bottom and up the sides of a 7-inch / 18cm tart tin. Prick the crust all over with a fork, and bake for 15 to 25 minutes, until golden and crisp. Let cool completely.
  4. Make the filling: Put the yogurt in a medium bowl. Slice the vanilla bean in half lengthwise, and scrape the seeds onto the yogurt. Add the maple syrup and fold to combine. Sweeten to taste with more maple syrup if desired.
  5. Pour the yogurt mixture into the cooled tart shell. Arrange the quartered figs on top, drizzle with extra maple syrup if desired, and serve immediately.

Nutrition Facts

Per Portion

Calories 224
Calories from fat 84
Calories from saturated fat 55
Total Fat 9.3 g
Saturated Fat 6.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 1.5 g
Cholesterol 1.3 mg
Sodium 76 mg
Potassium 307 mg
Total Carbohydrate 29.0 g
Dietary Fiber 3.7 g
Sugars 13.0 g
Protein 7.8 g

Dietary servings

Per Portion


Fruit 0.3
Grain 0.3
Meat Alternative 0.1
Milk Alternative 0.3

Energy sources


Pygal49%467.66173719492576191.065240545119737%302.2853720986549235.7492222030736614%342.7765328689897115.5363227962196849%37%14%CarbohydratesFatProtein

Meal Type(s)

Dessert




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