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Gluten-free onion, courgette & sweet potato tart

A portion of quiche coupled with salad makes for a perfect dinner in my books.

I wanted to make it gluten free and for that the best thing is to mix different flours together for best flavour and hold.  Most gluten free pastries are based solely on rice flour but because it has a high glycaemic level, I add golden chickpea and lupin flours.  I use whole rice flour by the way.  To bind the whole thing I add the same psyllium powder I use in my amazing gluten free quinoa bread (where others might use xanthan fibre).

You have choices in terms of fat. Melted coconut oil is great, butter will give it more taste though and if lactose intolerant, you can choose the Indian ghee (butter where lactose has been melted out and removed).  All three work and they can take the high heat without turning into unhealthy fat.

I do my quiches, sometimes with, sometimes without cheese.  Instead of gruyere or Emmenthal cow cheeses I tend to choose a quality strong tasting old parmesan.  Did you know that thanks to the long maturing, parmesan-type cheeses hardly have any lactose left in them? There remains some casein (a protein) though – to be avoided if you are intolerant or if you have skin problems.

These simple upgrades give you a more digest and balanced quiche whilst remaining delicious which is the point!



  • 250g courgettes and sweet potato – spiralised, finely sliced or cut in ribbons from a peeler
  • 250g onions (4 medium sized ones) cut in half then finely sliced
  • 1 tbsp coconut oil for frying
  • 20cl soya, almond or coconut cream
  • 3 eggs
  • 1 tsp sea salt
  • Pepper to taste
  • 2 tbsp Provence herbs
  • Optional: 40g parmesan


  • 110g rice flour
  • 110g chickpea flour
  • 30g lupin flour
  • 2 tbsp psyllium
  • 60g melted coconut oil or butter or ghee *
  • 140g water
  • 2 generous pinches of sea salt


  • Preheat the oven to 180°C / Th 6.
  • Melt the coconut oil, ghee or butter for the pastry and let it cool a little
  • Gently fry the onions in the coconut oil for about 10 minutes whilst stirring regularly and until they are tender and a little golden
  • Use this time to prepare the pastry
  • Put all dry ingredients (flours, psyllium, salt) in a large bowl and stir
  • Add the oil, butter or ghee and slowly stir into it the water until it starts to amalgamate.
  • Turn it into a ball.
  • The best way to roll this gluten free pastry is to roll in-between 2 sheets of parchment paper
  • Transfer it into the tart dish leaving the parchment paper underneath
  • Prick the pastry with a fork
  • Put into the pre-heated oven for 15 mins
  • Now you can prepare the filling:
  • In a bowl, whisk together the eggs with the vegetal cream, salt, pepper and the herbs


  • Take the blind pastry out, spread in the fried onions and the sweet potato and courgette mixture
  • Pour over the egg filling
  • If you are using it, sprinkle the parmesan throughout
  • Bake in the oven for about 30 minutes (depending on your oven – check the tart halfway through and cover with parchment paper to prevent the edges from burning if necessary)
  • Then put your oven onto the grill function and end with 10 minutes grilling for some nice colour
  • It reheats well the next day (180°C for 12 min)) covered with parchment paper


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