Recipe: Spring Vegetable Tart

Overlake registered dietitian Daisy Wan shares the perfect, festive recipe for Easter. This tasty, vegetable-packed tart offers a rich source of antioxidants to protect your body—and brain! Instead of a traditional pie crust, opt for a walnut-based crust to add a boost of omega-3 healthy fats, protein and fiber.

Ingredients 

Image

• 1 walnut or pecan ready-made, refrigerated 9-inch pie crust. 
• 2 tbsp. water.
• 1 large red, green or yellow bell pepper, sliced into rings (about 1 cup). 
• 1 onion, sliced into rings (about 1 cup). 
• 2 cups zucchini or yellow squash, cut into 1/4-inch rounds. 
• 1 cup fresh mushrooms, sliced. 
• 1 cup diced tomatoes (fresh or drained canned).
• 1 tsp dried thyme.
• 1 cup soybeans (drained canned or dried beans that have been soaked and cooked). 
• 1 carrot, shredded. 
• 2 ounces reduced-fat cheddar cheese, shredded (about 3/4 cup loosely packed). 

Directions

Preheat oven to 450°F. Line a 9-inch tart dish or deep pie pan with crust. Prick bottom with a fork and prebake in oven for 5 minutes. Set aside (keep oven on and preheated).

Heat up a large nonstick skillet over medium heat. Add 2 tablespoons water, pepper rings, and onions and cover, stirring occasionally until wilted. Add squash, mushrooms, tomatoes, thyme and soybeans. Uncover and let liquid cook off. Stir in shredded carrot. Spoon filling into pie crust. Top with shredded cheese.

Bake for 15 minutes. Reduce oven temperature to 350°F and bake 10 minutes longer. Remove from oven and let sit about 10 minutes before cutting into 4 wedges. 

Serves 4 

Each serving contains approximately 310 calories, 38 g carbohydrates, 14.6 g protein, 15.8 g fat, 287 mg sodium, and 5.8 g fiber. 

Need help developing and maintaining healthy dietary habits? Overlake Nutrition Services offers nutrition counseling from registered nutritionists and dietitians. Contact Nutrition Services today to make an appointment.