Kale and Carrot Tart
Cook time – 50 min
- Total time
- 70 minutes
- Preparation time
- 20 minutes
- Calories
- 260
- Portions
- 8
Directions
- Preheat oven to 425°F.
- Combine flours, flaxseed and salt in large bowl. Stir in olive oil and 1/3 cup plus 2 tablespoons water until it pulls together into a dough. Place on lightly floured surface and roll into 12-inch round. Transfer dough to 9-inch tart or pie pan, pressing it into the bottom and sides. Prick dough with a fork all over. Bake 20 minutes or until lightly browned. Set aside.
-
Reduce temperature to 350°F. In a skillet, heat 3 tablespoons water to boiling and cook carrots 1 minute or until soft. Stir in spinach and kale blend; continue cooking 2 minutes or until it wilts. Tightly squeeze greens, draining off excess liquid. Transfer greens to mixing bowl and stir in feta, pineapple, curry powder, salt and egg whites, set aside.
- Spread hummus over bottom of tart crust. Top with kale mixture. Bake 30 minutes. Cut into 8 wedges and serve warm or room temperature.
Ingredients
- 3/4 cup whole-wheat flour
- 3/4 cup all-purpose flour
- 2 tablespoons flaxseed meal
- 1/2 teaspoon salt
- 6 tablespoons olive oil
- 1/3 cup plus 2 tablespoons water
- 3 tablespoons water
- 1 cup DOLE® Shredded Carrots
- 14 ounce (12 packed cups) DOLE Organic Super Spinach
- 1/3 cup crumbled feta
- 1/3 cup diced fresh DOLE Tropical Gold® Pineapple
- 1 teaspoon curry powder
- 2 egg whites
- 3/4 cup prepared hummus
- Salt to taste
Nutritional Facts
| Serving Per Container | |
| Serving Size | 162g |
| Calories | 260 |
| Entries | Daily value in %* |
|---|---|
| Total Fat (14 g) | 22% |
| Saturated Fat (2.5 g) | 13% |
| Polyunsaturated (2 g) | |
| Monounsaturated (9 g) | |
| Cholesterol (5 mg) | 2% |
| Sodium (370 mg) | 15% |
| Total Carbohydrate (26 g) | 9% |
| Dietary Fiber (5 g) | 20% |
| Total Sugars (2 g) | |
| Protein (8 g) | |
| Calcium | 15% |
| Folate | 25% |
| Iron | 10% |
| Magnesium | 15% |
| Manganese | 50% |
| Phosphorus | 10% |
| Selenium | 20% |
| Thiamin | 10% |
| Vitamin A | 100% |
| Vitamin C | 25% |
| Vitamin K | 130% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.