Here’s a recipe that’s all about flavor minus the salt overload. This Sweet Potato, Kale, Red Onion, and Feta Tart is proof that you don’t need a salt shaker to make your taste buds sing. Kidney-healthy cooking means finding ways to make each bite exciting without risking your kidneys, and this tart is a delicious way to #changeyourbuds. Packed with earthy sweet potatoes, savory mushrooms, and a touch of feta for just the right amount of tang, this dish is a flavor bomb that relies on fresh ingredients and a little finesse instead of a pile of salt.
But here’s the scoop: this is a high-potassium dish, thanks to those nutrient-rich sweet potatoes! Potassium is essential for health but can add up if you’re not watching your intake. So, for anyone needing to keep potassium in check, consider this tart an occasional treat or adjust your portion size. For everyone else, dig in and enjoy this beautifully balanced meal, full of whole ingredients that do right by your taste buds and your body.
Dr. Blake’s Top Tip: This pie crust recipe is quick and easy to make by hand. But, a stand mixer will save you some time and forearm fatigue.
- Yield: 6 servings 1x
Ingredients
3 cups sweet potato peeled and cubed (about 3 medium sized potatoes)
1/2 cup mushrooms, sliced
2 cup kale, chopped
1 red onion
1 tbsp olive oil
1 1/4 cup whole wheat flour
1/4 tsp salt
1/3 cup cold water
3 tbsp olive oil
4 eggs
1 cup almond milk
Salt and pepper
1/3 cup feta cheese, cubed (can use up to 1/2 cup but this will increase the sodium content)
Instructions
- Preheat the oven to 350. Line a baking sheet with parchment paper and spray with cooking spray. Bake the sweet potatoes for 20-25 minutes until soft but not browned.
- Pour one tablespoon of olive oil into a saute pan over medium heat. Add the onion and sauté until it becomes translucent. Then add the mushrooms and sauté for 5 minutes. Finally, add the kale and continue cooking for another 5 minutes. Remove from heat.
- Preheat the oven to 350ºF.
- Prepare the tart crust by mixing the whole wheat flour with the salt then add the water and olive oil. Mix with your hands until it no longer sticks to your fingers.
- Flour your countertop and roll out the dough with a rolling pin to obtain a round dough. Add the dough to an 11” tart pan and shape the dough to the pan. Cut off the excess dough. Prick the bottom of the dough several times with a fork.
- In a bowl, beat the eggs with the almond milk and a dash of salt and pepper. Place the vegetables in the bottom of the pie (sweet potato, kale, mushrooms and onions). Add the feta in cubes and pour the mixture of egg and almond milk over top.
- Bake the pie for about 45 minutes in the oven. The edges of the crust should be cooked and the pie should puff up slightly. Serve immediately.
Notes
This is a higher potassium dish due to the sweet potatoes and mushrooms. It is easy to lower the potassium by using only 1 cup of sweet potato instead of 3. The mushrooms can be replaced with green pepper to lower the potassium even more.
