I tried a new dough with cereal flakes and legume flour, with which I made the gluten-free tart with oranges and apples. It’s a very healthy and delicious dough, with which we can also make excellent cookies. There are no eggs or butter, but pea flour, lentil flour, and dark chocolate chips. I only added apples and oranges to this tart and a few pieces of ginger, quickly candied by myself. The result is surprising (and says someone who has always been a bit skeptical about “without” cakes). For this reason, I recommend all the sweet tooths – whether gluten and lactose intolerant or just health-conscious – to try the gluten-free tart with oranges and apples. This excellent dough with grains and legumes also allows numerous variations. You won’t be disappointed.
- Difficulty: Medium
- Cost: Economical
- Preparation time: 30 Minutes
- Portions: 8
- Cooking methods: Oven
- Cuisine: Italian
- Energy 369.27 (Kcal)
- Carbohydrates 51.57 (g) of which sugars 28.96 (g)
- Proteins 4.96 (g)
- Fat 17.20 (g) of which saturated 2.48 (g)of which unsaturated 13.63 (g)
- Fibers 5.34 (g)
- Sodium 38.01 (mg)
Indicative values for a portion of 100 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for the gluten-free tart with oranges and apples
- 2/3 cup buckwheat flour
- 2/3 cup rice flour
- 1/4 cup pea flour
- 1/4 cup lentil flour
- 1/2 cup oat flakes
- 1/2 cup corn (In flakes)
- 2 oz 60% dark chocolate (in small pieces)
- 1/2 cup cane sugar (plus one tablespoon)
- 1/2 cup sunflower seed oil
- 1/2 cup water
- 2/3 oz candied ginger (in cubes)
- 2 apples (to clean)
- 2 blonde oranges (to clean)
Tools
A 9.5-inch pan, mine is square.
How to prepare the gluten-free tart with oranges and apples
As always, I got help from my trusty food processor. But if you knead by hand, the procedure is the same.
Let’s start by quickly mixing the flours with the cane sugar, then add the oat and corn flakes. Then, with the motor running, slowly pour in the sunflower seed oil and add the chocolate. We will have a semi-finished mixture which resembles (with all due respect) a shortcrust pastry before adding the eggs. But instead of eggs, we slowly pour in cold water, just enough to obtain a dough. I used 100ml.
The dough is a bit uneven because it contains cereal flakes and chocolate pieces. So, I thought I wouldn’t be able to roll it out with a rolling pin. Instead, with the help of two pieces of parchment paper, I did it easily.
Now let’s roll out a base of the right size to line the pan we have chosen to use. There will be no need to remove the bottom layer of parchment paper.
Now, we just need to turn on the oven to 356°F, fan-assisted, and cut the fruit. Peel the apples and oranges and cut them into regular slices. Arrange them carefully on the dough, forming the design we like best. Finally, add the ginger evenly and sprinkle everything with cane sugar.
Bake the tart, which cooks for at least 40 minutes, taking care to turn on the grill for five minutes to caramelize the fruit on top.
Notes from the healthy cook
Curiosity always leads me to experiment with new things. To create this dough, I snooped among the ingredients of multigrain cookies: those round and famous ones that turn every family into a happy one. There is a company that has produced cookies with legume flour and chocolate, and that’s where I snooped. Then I had my husband (who is good with numbers, besides being a great taster) convert the percentages into grams for me, made the necessary adjustments, and tried.
Those who are not gluten intolerant can replace buckwheat and rice flour with whole wheat flour, the legume flour with puffed rice, and the chocolate with dried blueberries. That’s how I made excellent cookies.
If you liked this tart (and you are not intolerant to gluten or lactose), also try the tart with plums, ginger, and licorice. For those who appreciate legume flour (excellent, high in protein, and low glycemic index), I recommend the crêpes with pea flour and dark chocolate with rum.
Returning to the HOME, you will find a vegetarian section and many other recipes. Follow me also on Facebook and Instagram to exchange ideas and advice and to stay in touch. To my cook friends, I ask you to leave a comment: I will be happy to read and respond.
