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Cauliflower Crust Tart

Mon 11th May, 2020 - 11:42am by Emma Cockrell


Cauliflower Crust and Vegetable Tart

This recipe provides a grain free base, which can be used for any savoury topping. It keeps well for 3 or 4 days in the fridge, so can be made in advance. Cut a slice for an easy lunch. You can also use grated courgette or celeriac for an alternative base.

If you can’t tolerate eggs, use chick pea flour, with a little water for the crust, and add chia seeds to the topping – see the method below for details.

For Cauliflower crust:

  • 300g (1/2 head) cauliflower chopped
  • 2 tablespoons ground sunflower seeds
  • 1 tablespoon ground flax seeds
  • 1 egg OR 1 tablespoon of chick pea flour and 1 tablespoon of water
  • ½ teaspoon dried oregano
  • Black pepper to taste

For topping:

  • 2 large carrots chopped into 1cm cubes
  • 1 courgette, chopped into 1 cm chunks
  • 1 red onion chopped into 1 cm chunks
  • ½ yellow pepper chopped into 1 cm chunks
  • 1 tablespoon coconut oil or extra virgin olive oil
  • Fresh rosemary if available
  • 3 tablespoons tomato puree
  • 1 egg OR 1 tablespoon of Chia seeds
  • 1 teaspoon dried oregano
  • Black pepper
  • Optional cherry tomatoes or fresh herbs for top



Place cauliflower in a food processor and whizz to make small ‘grains’ like rice. If you haven’t got a food processor, use a sachet of either frozen or fresh cauliflower rice, available in most supermarkets. Add the ground seeds, oregano and egg and mix thoroughly. Line a baking tray with baking parchment greased with coconut oil, and spread the mixture into a circle with slightly raised crust. Bake at 180 degrees Celsius for about 15 minutes until golden brown and crust is beginning to crisp.

While crust is baking, pan roast the vegetables. Start with carrots, placing in a pan with the oil a tablespoon of water and a sprig of rosemary. Add a lid and gently steam-fry for 5 minutes. Meanwhile, chop the courgette, onion and pepper into 1 cm chunks. And add these to the pan and continue to cook until soft. Remove from heat. Add the tomato puree, egg, black pepper and oregano and stir together. If not using egg, add a tablespoon of chia seeds and mix in well. Spoon the mixture over the crust. Top with some cherry tomatoes cut in half. Return to the oven for 15 minutes for veg to become golden. Serve with a crispy side-salad.