Spiced carrot tart

Ingredients

• 1 quantity of Heart Foundation wholemeal savoury pastry (see tips)
• Tart filling
• 4 large carrots, grated
• 2 cloves garlic, crushed
• 4 eggs, lightly beaten
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin
• ½ teaspoon ground black pepper
• ½ cup labne (also known as Yoghurt Cheese)
• 1 tablespoon reduced fat milk
• 2 tablespoons coriander, to serve
• 2 tablespoons walnuts, to serve

Method

1. Preheat oven to 180°C. Line a large rectangle baking tray with baking paper. Set aside.
2. Once the pastry is chilled, roll out the pastry until 1cm thick on a lightly floured surface. Place the rolled pastry onto the prepared baking tray.
3. To make tart filling, combine carrots, egg, coriander, cumin and pepper in a large bowl and stir to combine. Spread over the tart base. Spoon over the labne.
4. Fold pastry edges inwards and brush with milk before baking for 25 minutes in the oven, or until pastry is golden brown.
5. Top with coriander and walnuts before serving.

Tips:

• Use our wholemeal savoury pastry recipe to make your pastry for this dish.
• Freeze the 2 leftover portions of tart for a ready to go side dish or use leftover portions as a side with lunch the next day.
• Another word for Labne is ‘strained yoghurt’. An easy way to make Labne is to use Greek yoghurt and strain it overnight through a clean chux cloth or cheesecloth wound up in a ball.

Farro with broad bean & pea salad

Ingredients

• 1 cup farro, rinsed and drained
• 1 cup broad beans, shelled
• 1 cup frozen peas
• 3 tablespoons mint, roughly chopped
• 1 tablespoon parsley, roughly chopped
• 6 radishes, thinly sliced
• 2 cups rocket
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 50g reduced fat feta

Method

1. Combine farro with 3 cups water in a medium saucepan. Bring to the boil, then lower heat and simmer until farro is tender, about 20-30 minutes. Drain well and transfer to a large bowl to cool.
2. While farro is cooking, cook the broad beans and peas in a pot of boiling water for 3 minutes, then drain and refresh under cold water.
3. Once farro has cooled, add broad beans, peas, mint, parsley, radishes, and rocket and toss gently to combine.
4. To prepare the dressing, combine olive oil and lemon juice in a small bowl. Pour dressing over salad and toss to combine.
5. Sprinkle fetta over salad before serving.

Tip: Farro can be substituted for lentils, barley, brown rice or quinoa. See packet for cooking instructions.

Baked sweet potato with spiced cannellini beans and vegetable stew

Ingredients

• 4 x 200g small sweet potatoes, unpeeled
• Spray olive oil
• 1 medium brown onion, finely chopped
• 1 small red capsicum, halved, seeded, diced
• 1 small yellow capsicum, halved, seeded, diced
• 1 teaspoon ground coriander
• 1 teaspoon chilli powder
• 1 teaspoon smoked paprika
• 4 medium ripe tomatoes, roughly chopped
• 600g canned no added salt cannellini beans, drained, rinsed
• 3 cups kale, trimmed and roughly chopped
• 2 tablespoon lime juice
• Fresh coriander leaves, to garnish

Method

1. Preheat oven to 180°C. Line a baking tray with baking paper
2. Scrub the sweet potatoes, then prick with a fork and place on prepared tray. Cover with foil and bake for 45 minutes.
3. Uncover, and bake for a further 15 minutes, or until very soft.
4. Meanwhile, spray a large non-stick frying pan with olive oil and set over medium-high heat. Add onion and red and yellow capsicums to the pan cook for 4-5 minutes, or until just softened.
5. Add ground coriander, chilli powder, and paprika and cook, stirring, for 2 minutes. Add tomato, and cannellini beans and water and cook for 5-10 minutes or until mixture slightly thickens.
6. Add the kale, and cook, stirring occasionally, for about 5 minutes or until kale is soft. Remove the pan from the heat and stir through lime juice.
7. Slice roasted sweet potatoes lengthways, nearly all the way through. Fill with the cannellini bean mix and garnish with coriander.
8. Serve.

Tips:

• Instead of step 2, cook sweet potatoes for 8-10 minutes in the microwave.
• For a milder flavour, add a dollop of reduced fat greek yoghurt to serve.