Broccoli Tart with Brown Rice Crust

This simple Broccoli Tart is made with an easy brown rice crust for a delicious and healthy gluten free meal.

Course Main Course

Cuisine American

Keyword Broccoli Tart, Brown Rice Crust

Prep Time 15

Cook Time 45

Total Time 1

Servings

Calories 305kcal

Author Katie Trant

Ingredients

Brown Rice Crust

2 cups cooked brown rice From 1 cup uncooked rice
⅔ cup sharp cheddar grated
1 large egg
butter to grease the tart pan

Broccoli Tart

1 medium red onion thinly sliced
2 Tablespoons extra virgin olive oil
1 head broccoli chopped into pieces about 1 inch
3 large eggs
⅓ cup milk
salt and pepper
2 ounces feta or goat's cheese crumbled
¼ cup Parmesan cheese or other strong cheese

US Customary - Metric

Instructions

Preheat your oven to 400°F / 200°C. Grease a shallow tart pan (mine is about 1.5 inches deep and 10 inches in diameter) thoroughly with butter or vegetable oil.
butter
In a medium bowl, thoroughly mix rice, egg, and cheese.
2 cups cooked brown rice
Press the rice mixture into prepared tart pan, and using clean wet hands, press the mixture evenly along the bottom and up the sides of the pan.
⅔ cup sharp cheddar, 1 large egg
Bake the brown rice crust for 15 min. Set aside to cool slightly while you are preparing the filling.
Heat olive oil in a large skillet over medium heat. Add sliced red onion, and fry, stirring frequently, until onions are softened and beginning to turn brown.
2 Tablespoons extra virgin olive oil, 1 medium red onion
Add the broccoli into the pan with the onions, and toss to combine well. Pan-fry the broccoli for about 3-5 minutes, until it's bright green and you've just taken the raw edge off.
1 head broccoli
Season the broccoli with salt and pepper to taste, then remove from heat.
salt and pepper
In a small bowl, whisk together eggs and milk. Season with salt and pepper.
3 large eggs, ⅓ cup milk, salt and pepper
Place the cooked broccoli and onions into cooled brown rice shell, and distribute evenly. Scatter with crumbled feta.
2 ounces feta or goat's cheese
Pour the egg mixture over the top, and give the tart pan a little shake to even it out. Sprinkle parmesan cheese over the top.
¼ cup Parmesan cheese
Place the tart into the oven and bake until the cheese has begun to brown, and egg has set, about 20 - 30 min.
Let cool briefly before serving.

Notes

Nutrition values are an estimate only
The most time-consuming part of making this recipe is cooking the brown rice, but the good news is that day-old leftover rice works perfectly! If you're doing some batch cooking this is a perfect way to use up grains you've got ready and waiting.
If you don't have pre-cooked rice on hand, just cook one-cup of brown rice until tender, then spread it out on a sheet pan to allow it to cool quickly.
Note that this brown rice crust is not like a traditional pastry crust. Since it is porous, the eggs you pour into it are going to seep through to the bottom. This is ok, it's still going to be delicious. Just go with it.
If you're not into broccoli, you can absolutely mix up the filling per your preferences.

Nutrition