Light Lunches^ RECIPES
1 Preheat the oven to 180°/Gas Mark
4 and line a 28cm (11in) fluted-edge
oven-safe pastry tin with greasproof
paper. Alternatively, you can make
several smaller tarts.
2 Place the gluten free flour, flaxseed,
margarine, and sea salt into a bowl.
Using your fingertips, carefully rub
the mixture until you have an even,
sandy texture. You can also do this in
a food processor.
3 Slowly add the very cold water,
1 tbsp at a time, until the mixture
can be formed into a ball. This may
take a little more or less than
3 tbsp depending upon the moisture
present in the flour and flaxseed.
4 Place the dough on a sheet of cling
film that’s slightly larger than the tin
you’re using to bake the pastry. Take
another sheet of cling film the same
size place it over the top of the
dough, then, using a rolling pin, roll
it out evenly. The cling film will stop
the dough from sticking and protect
it too. Roll out slight larger than
the pastry tin and to a thickness of
approximately 3mm (0.1in).
5 To line the tin, peel off the top layer
of cling film and place the pastry into
the tin. The cling film is now on the
top of the dough Leave the cling film
on as you ease the pastry into the
tin and smooth down. Don’t worry
if the pastry breaks at any point, just
ease it back together through the
cling film. Once happy with the way
the tin if filled, you can peel off the
cling film. If you don’t want to bake
your pie right away, you can freeze
the pastry at this point
6 Blind bake the pastry in the oven
for approximately 10-15 minutes.
Once lightly golden and slightly crisp,
remove from the oven and cool on
a wire rack before filling.TO MAKE THE FILLING
1 Grate the courgette, and separate
the chard stalks from the leaves.
Finely slice the chard.
2 Heat a frying pan with 1 tbsp oil.
Add the courgette and chard and
allow to wilt. Remove from the heat
and set aside.
3 Finely chop the dill and mix with the
courgette and chard mixture. Add
the peas and mix well. Set aside.
4 Sieve the gram flour into a large
bowl. Slowly add the water a few
tablespoons at a time, stirring each
time. A whisk works well to break
up any lumps.
5 Heat the oil in a large, heavy pan
over a medium flame. Add the
asafoetida and fry for 30-60 seconds.
6 Add the flour mixture and bring to
the boil, stirring all the time.
7 Turn down to a medium-low heat
and keep stirring vigorously with
a wooden spoon until the mixture
changes texture and leaves the sides
of the pan. This stage should take
about 1 0 minutes.
8 Add the sea salt and lemon juice. Stir
well. Taste the mixture – it should
taste cooked.
9 Gently stir the chard mixture into
the filling and carefully spoon it into
the tart case(s).
10 Place the tart(s) back in the oven
for 10 minutes. Allow to cool before
removing from the tin(s). Serve with
boiled new potatoes and a colourful
side salad.
TIP Handle the pastry as little as
possible; the more you handle it the
tougher it becomes.Chard, courgette and pea tart
By Julia Shannahan (www.FriFran.com)
Serves 4-6 | Prep 30 mins | Cook 30 mins | Calories 544 (per serving)FOR THE PASTRY
200g (1²/ 3 cups) gluten-
free plain fl our
½ tbsp ground fl axseed
100g (½ cup) very
cold vegan margarine,
chopped into small cubes
½ tsp sea salt
3 tbsp very cold waterFOR THE FILLING
1 large courgette
60g (1 cup) garden peas,
fresh or frozen
150g (4 cups) chard
1 tbsp vegetable oil
20g (6 tbsp) fresh dill
225g (2½ cups) gram fl our
1l (4¼ cups) cold water
4 tbsp vegetable oil
¼ tsp asafoetida
1 tsp sea salt
1 tbsp lemon juiceTotal fat Saturates Salt Sugar Protein35.6g 7. 4g 0.4g 2g 4.2g