Ingredients
Brown Rice Crust
2 cups cooked brown rice
2/3 cup grated cheddar cheese
1 egg
Broccoli filling
medium red onion, sliced
1 head of broccoli
2 tablespoons olive oil
salt
pepper
3 eggs
1/3 cup milk
1/4 cup grated Parmesan cheese
Instructions
Brown Rice Crust
Grease a shallow tart pan (1.5 inches deep, 10 inches in diameter). Preheat oven to 400 F / 200 C.
In a medium bowl, mix rice, egg, and cheese.
With clean wet hands, press rice mixture into prepared tart shell, spreading evenly along the bottom and up the sides.
Bake crust for 15 min. Remove from oven and set aside to cool.
Broccoli filling
Heat oil in a large skillet over medium heat. Sautee onions until softened and slightly brown.
Chop broccoli into bite sized pieces. Toss in skillet with onions. Season with salt and pepper to taste.
Add broccoli mixture into cooled tart shell, distributing evenly.
In a small bowl, whisk eggs and milk together. Pour egg custard over broccoli mixture. Sprinkle tart with Parmesan cheese.
Bake at 400 F / 200 C for 20 – 30 min, until cheese has browned, and egg custard has set. Cool slightly before serving.
Key Points About Ingredients:
- Brown rice forms a naturally gluten-free crust that is high in fiber and whole-grain nutrients, making it a smarter base than traditional pastry.
- Broccoli is one of the most nutrient-dense vegetables available, packed with vitamin C, vitamin K, folate, and cancer-fighting sulforaphane compounds.
- Cheddar cheese adds rich flavor and a good dose of calcium and protein while helping the rice crust bind and hold its shape during baking.
- Eggs provide complete protein and essential B vitamins, acting as both the binder in the crust and the custard that sets the filling.
- Parmesan cheese brings a concentrated umami punch with less fat per tablespoon than many other cheeses, making it an efficient flavoring tool.
- Olive oil used for sautéing the onions contributes heart-healthy monounsaturated fats and helps develop deep, sweet flavor in the aromatics.
Key Nutritional Insights:
- Each serving provides a balanced mix of complex carbohydrates from brown rice, plant-based fiber from broccoli, and complete protein from eggs and cheese.
- The combination of broccoli and eggs makes this tart an excellent source of choline, a nutrient critical for brain health and liver function.
- Brown rice retains its bran layer, delivering more magnesium, phosphorus, and B vitamins than white rice, supporting energy metabolism.
- The egg custard contributes vitamin D and vitamin B12, two nutrients commonly under-consumed in plant-forward diets.
- This tart is naturally lower in sodium than most quiches or savory tarts, especially if you season lightly with salt during preparation.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories420
- Standard DV% Daily Value*
- Total Fat22 g72 g30.56%
- Saturated Fat8 g20 g40%
- Trans Fat0 g
- Polyunsaturated Fat3 g
- Monounsaturated Fat9 g
- Cholesterol220 mg300 mg73.33%
- Sodium420 mg2300 mg18.26%
- Total Carbohydrate38 g275 g13.82%
- Dietary Fiber5 g28 g17.86%
- Total Sugars4 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein20 g50 g40%
- Vitamin D (Cholecalciferol)60 mcg20 mcg300%
- Calcium310 mg1300 mg23.85%
- Iron2.4 mg18 mg13.33%
- Potassium580 mg4700 mg12.34%
- Vitamin A950 mcg900 mcg105.56%
- Vitamin C (Ascorbic Acid)72 mg90 mg80%
- Vitamin E (Tocopherol)2 mg15 mg13.33%
- Vitamin K95 mcg120 mcg79.17%
- Vitamin B1 (Thiamin)0.2 mg1.2 mg16.67%
- Vitamin B2 (Riboflavin)0.4 mg1.3 mg30.77%
- Vitamin B3 (Niacin)3.2 mg16 mg20%
- Vitamin B6 (Pyridoxine)0.4 mg1.7 mg23.53%
- Folate105 mcg400 mcg26.25%
- Vitamin B12 (Cobalamine)0.9 mcg2.4 mcg37.5%
- Biotin12 mcg30 mcg40%
- Vitamin B5 (Pantothenic acid)1.2 mg5 mg24%
- Choline185 mg550 mg33.64%
- Phosphorus380 mg1250 mg30.4%
- Iodine24 mcg150 mcg16%
- Magnesium68 mg420 mg16.19%
- Zinc2.4 mg11 mg21.82%
- Selenium28 mcg55 mcg50.91%
- Copper0.18 mg0.9 mg20%
- Manganese1.4 mg2.3 mg60.87%
- Chromium4 mcg35 mcg11.43%
- Molybdenum12 mcg45 mcg26.67%
- Chloride210 mg2300 mg9.13%
