Carrots make a great filling for a tart because they are sweet and colourful. Here the smooth and creamy filling is made with low-fat ricotta cheese, plus cashew nuts for extra protein. The oats provide a nutty flavour.
To make the pastry, mix together the flour, oats and a pinch of salt, then rub in the margarine with your fingertips. Add enough of the cold water to bind to a soft dough. Wrap in plastic wrap and put in the refrigerator for 20 minutes.
Preheat the oven to 350°F (180°C), with a baking tray inside to heat up. Roll out the pastry on a lightly floured work surface to a round large enough to line a 23 cm flan pan. Gently push down into the edges of the pan and trim the edge. Prick the base with a fork, then line the pastry case with baking paper and fill with baking beans or uncooked rice.
Put the pan on the tray; bake for 20 minutes. Remove the paper and beans; bake for 3 minutes.
Meanwhile, put the carrots into a pot of water, bring to a boil and simmer for 8 minutes until very soft. Drain and transfer to a food processor. Purée until smooth, then add the cheese and pulse to combine, scraping the sides occasionally. Add the egg and zest and pulse a few times to mix. Season.
Pour the mixture into the pastry case and sprinkle with cashews. Bake for 18 minutes. Serve warm.
Cook's tip: The pastry case can be made up to 1 week in advance. Once cool, double-wrap in plastic wrap, then keep chilled. Allow the pastry to come to room temperature, before baking blind, as described in step 3.
Each serving: 11.5 g protein, 23 g fat of which 5 g saturates, 40 g carbohydrate, 6.5 g fibre, 425 Calories