Following on our pathway to transitioning slowly (the 20% rule) to healthier alternatives for the traditional ingredients we love. Here is a pastry-free crust for quiches or savoury tarts which really works a treat. You can prepare this sweet potato crust in the pie dish or tin and freeze it so you always have it on hand when you need a quick lunch or dinner.
For the Pie Base
- a flan tin or pie dish (or 4 individual ones)
- grater or kitchen wizz with grater attachment
- baking paper
- 2 medium sweet potatoes, peeled and grated (squeeze the moisture out with a paper towel)
- 2 eggs
- Pinch of salt
- Pinch of ground white pepper
- Pinch of sweet paprika
Preheat the oven to 200 degrees C
Line the dish with baking paper cut to size. Grate the sweet potato and mix in the beaten eggs, salt and paprika, till all the sweet potato is coated. Press the mixture firmly into the tin and build it up the sides, as you would with normal pastry. It should evenly and completely cover the bottom and sides without any holes showing through.
Bake in moderate oven for 15-20 minutes. Make sure the edges don’t burn. Take out of the oven and when cooled proceed to next step or you can wrap them in plastic and freeze for later.
For the Filling:
A Simple Country Mushroom and Onion Tart
Any savoury quiche or tart filling will work with this base. Here’s a vegetarian suggestion.
Makes 1 standard flan dish or 4 individual pie dishes
Preheat oven 180 C (350F)
- 1 large brown onion thinly sliced
- 150-180 gms brown mushrooms thinly sliced
- 200mls good quality sour cream
- 3 eggs
- 2 tablespoons butter
- 2 tablespoons olive oil
- 1 teaspoon balsamic vinegar
- Pinch of grated nutmeg
- Sprig of thyme
- A few baby spinach leaves to decorate
- Salt and pepper
Slice the onion finely and cook them slowly in 1 tablespoon butter and 1 tablespoon olive oil in a small fry pan until they begin to become transparent. (best to leave a lid on so the onions sweat a bit). The add the balsamic vinegar, the sprig of fresh thyme and continue to cook with the lid off until the onions have caramelized. Set aside to cool. Wash the mushrooms and pat them dry. Slice them finely and cook in a pan with 1 tablespoon butter and 1 tablespoon olive. Then mix them in with the cooked onions.
Beat together 3 eggs, the sour cream, a pinch of salt, a good punch of nutmeg.
Place a quantity of mushroom and onion mix in the bottom of the pre-baked sweet potato base. Spread evenly across the base. Pour the egg mixture carefully over the mushroom onion filling until reaches near the top.
Bake until cooked, about 45 minutes. (The grated sweet potato edges should be crunchy but not burnt)
Serve warm with a fresh salad. (Home grown cucumbers and lettuce leaves are perfect !)
More variations .. perfect for picnics
You can also fill individual pie tins with precooked sweet potato base and then freeze them. Then when you’re ready, simply prepare the tart filling, pour it into the frozen base and pop them in the oven!
It really is so delicious, healthy and easy!
Sources: This recipe was adapted from the quiche base in “Oh for a French Wife” by Ted Maloney and the March Edition 2016 of Mindfood magazine.