Recipes · German · Pies
Zwiebelkuchen (Onion Tart)
One serving has 404 kcal and 12 g protein, and at least a fifth of a woman's daily need of selenium (50%), thiamin (48%), riboflavin (45%), folate (35%), manganese (31%) and phosphorus (26%). Ready in 120 minutes.
- Preparation: 75 min
- Cooking: 45 min
- Makes: 1 serving (292 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 40 g Flour, bread (strong)
- 20 g Water
- 1 g Yeast, active dry
- 10 g Butter, unsalted
- 150 g Onions, raw
- 40 g Sour cream
- 30 g Eggs, whole, raw
- 0.5 g Caraway seeds
- 0.6 g Salt
- 0.2 g Black pepper
Method
- Dissolve the yeast in the warm water, then mix into the flour with half the butter and a pinch of the salt to make a smooth dough; knead briefly and let rise in a warm place for 1 hour.
- Thinly slice the onion and sweat it in the remaining butter over low heat for 12-15 minutes until very soft and translucent but not browned; cool slightly.
- Whisk the sour cream, egg, caraway seeds, remaining salt and the pepper together, then stir in the softened onion.
- Press the risen dough into a small greased tart tin, building up a slight edge.
- Pour the onion custard over the dough.
- Bake at 200 °C (400 °F) for 25-30 minutes until the custard is set and lightly golden and the base is cooked through.
- Let cool slightly before slicing.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 404 kcal | 19% |
| Carbohydrates | 45.9 g | |
| Water | 213 mL | |
| Fiber | 4 g | 14% |
| Protein | 11.8 g | 25% |
| Tryptophan | 0.15 g | |
| Threonine | 0.41 g | |
| Isoleucine | 0.49 g | |
| Leucine | 0.87 g | |
| Lysine | 0.58 g | |
| Methionine | 0.24 g | |
| Cystine | 0.21 g | |
| Phenylalanine | 0.57 g | |
| Tyrosine | 0.38 g | |
| Valine | 0.6 g | |
| Histidine | 0.27 g | |
| Fat | 19.7 g | |
| Monounsaturated | 5.4 g | |
| Polyunsaturated | 1.5 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.2 g | |
| Saturated | 10.2 g | |
| Trans-Fats | 0.33 g | |
| Cholesterol | 157 mg | |
| Calcium | 105 mg | 11% |
| Copper | 0.18 mg | 20% |
| Iron | 2.8 mg | 15% |
| Magnesium | 35.2 mg | 11% |
| Manganese | 0.56 mg | 31% |
| Phosphorus | 184 mg | 26% |
| Potassium | 372 mg | 8% |
| Selenium | 27.6 µg | 50% |
| Sodium | 297 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.53 mg | 48% |
| Riboflavin (vitamin B2) | 0.5 mg | 45% |
| Niacin (vitamin B3) | 3.7 mg | 26% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 23% |
| Pyridoxine (vitamin B6) | 0.28 mg | 22% |
| Folate (vitamin B9) | 142 µg | 35% |
| Cobalamin (vitamin B12) | 0.37 µg | 15% |
| Choline | 111 mg | 26% |
| Vitamin A | 166 µg | 24% |
| Vitamin C | 11.6 mg | 15% |
| Vitamin D (D2 + D3) | 24.6 IU | 4% |
| Vitamin E | 0.9 mg | 6% |
| Vitamin K | 2.4 µg | 3% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.