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Osteoporosis Canada
Spring Vegetable Tart

Spring Vegetable Tart

Spring Vegetable Tart

Spring Vegetable Tart

PREP TIME: 15 minutes
COOK TIME: 30 minutes
SERVES: 4

PREP TIME: 15 minutes

COOK TIME: 30 minutes

SERVES: 4

Spring Vegetable Tart

PREP TIME: 15 minutes
COOK TIME: 30 minutes
SERVES: 4

Ingredients

This savoury vegetable tart made with just a few ingredients is the perfect way to kick off the spring season. Enjoy with a side of fresh greens for lunch or light dinner to celebrate the longer days and warmer months ahead.

  • 2 tbsp (30 mL) extra-virgin olive oil
  • 1 leek, white and light green part only, sliced
  • 2 cloves garlic, minced
  • 1 small red bell pepper, thinly sliced
  • 8 oz (227 g) fresh asparagus, trimmed and cut into 1-inch/2.5 cm lengths
  • 2 tbsp (30 mL) chopped fresh parsley
  • 1/4 tsp (1 mL) each salt and pepper
  • 1/2 cup (125 mL) plain Greek yogurt
  • 1/2 cup (125 mL) herbed soft cheese (such as Boursin or cream cheese)
  • 1 large egg, lightly beaten
  • 3 tbsp (45 mL) chopped fresh basil
  • 1 sheet puff pastry, thawed
  • 1/2 cup (125 mL) shredded fresh Parmesan cheese
  • Balsamic Glaze (optional)

Preparation

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper; set aside.

In a large non-stick skillet, heat oil over medium heat. Cook leek and garlic for about 3 minutes or until softened. Add asparagus and pepper; sauté for 3 minutes. Remove from heat and stir in parsley, salt and pepper; set aside.

In a bowl, stir together yogurt, cheese, egg and basil; set aside.

Roll out thawed pastry onto prepared sheet and score an edge using a paring knife about 1/2 inch (1 cm) along all sides. Spread cheese mixture over crust, excluding edge. Top with sauteed vegetables and sprinkle with Parmesan.

Bake for about 25 minutes or until edges are golden brown. Cut into squares to serve and drizzle with balsamic glaze, if desired.

Ingredients

This savoury vegetable tart made with just a few ingredients is the perfect way to kick off the spring season. Enjoy with a side of fresh greens for lunch or light dinner to celebrate the longer days and warmer months ahead.

  • 2 tbsp (30 mL) extra-virgin olive oil
  • 1 leek, white and light green part only, sliced
  • 2 cloves garlic, minced
  • 1 small red bell pepper, thinly sliced
  • 8 oz (227 g) fresh asparagus, trimmed and cut into 1-inch/2.5 cm lengths
  • 2 tbsp (30 mL) chopped fresh parsley
  • 1/4 tsp (1 mL) each salt and pepper
  • 1/2 cup (125 mL) plain Greek yogurt
  • 1/2 cup (125 mL) herbed soft cheese (such as Boursin or cream cheese)
  • 1 large egg, lightly beaten
  • 3 tbsp (45 mL) chopped fresh basil
  • 1 sheet puff pastry, thawed
  • 1/2 cup (125 mL) shredded fresh Parmesan cheese
  • Balsamic Glaze (optional)
Preparation

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper; set aside.

In a large non-stick skillet, heat oil over medium heat. Cook leek and garlic for about 3 minutes or until softened. Add asparagus and pepper; sauté for 3 minutes. Remove from heat and stir in parsley, salt and pepper; set aside.

In a bowl, stir together yogurt, cheese, egg and basil; set aside.

Roll out thawed pastry onto prepared sheet and score an edge using a paring knife about 1/2 inch (1 cm) along all sides. Spread cheese mixture over crust, excluding edge. Top with sauteed vegetables and sprinkle with Parmesan.

Bake for about 25 minutes or until edges are golden brown. Cut into squares to serve and drizzle with balsamic glaze, if desired.

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, many nutrients are absorbed less effectively as we age. Try the Nutrient Calculator to see if you are getting enough bone building nutrients in your daily diet.

NUTRIENT CALCULATOR
Emily Richards
Recipe by

Emily Richards

Professional Home Economist

Nutritional Information

Per Serving (1/4 Recipe)
  • Calories
    550
  • Fat
    39g
  • Saturated
    11g
  • Cholesterol
    75mg
  • Sodium
    620mg
  • Fibre
    5g
  • Potassium
    400mg
  • Carbohydrate
    36g
  • Sugars
    5g
  • Iron
    21%DV
  • Vitamin A
    17%DV
  • Vitamin C
    47%DV
  • Vitamin D
    ≥0.4 µg
  • Vitamin K
    ≥84 µg
  • Calcium
    300mg
  • Protein
    16g
  • Magnesium
    ≥40mg

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium, vitamin D, protein, magnesium and vitamin K while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, many nutrients are absorbed less effectively as we age. Try the Nutrient Calculator to see if you are getting enough bone building nutrients in your daily diet.

Nutritional Information (Per Serving)
  • Calories
    550
  • Saturated
    11g
  • Fat
    39g
  • Cholesterol
    75mg
  • Sodium
    620mg
  • Fibre
    5g
  • Potassium
    400mg
  • Carbohydrate
    36g
  • Sugars
    5g
  • Iron
    21%DV
  • Vitamin C
    47%DV
  • Calcium
    300mg
  • Protein
    16g
  • Vitamin A
    17%DV
  • Vitamin D
    ≥0.4 µg
* The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.
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