Recipes · French · Main Courses
Flamiche aux Poireaux (Picardy Leek Tart with Crème Fraîche)
One serving has 736 kcal and 15 g protein, and at least a fifth of a woman's daily need of vitamin K (119%), manganese (81%), vitamin A (80%), folate (66%), selenium (64%) and riboflavin (54%). Ready in 80 minutes.
- Preparation: 40 min
- Cooking: 40 min
- Makes: 1 serving (406 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 50 g Plain flour
- 25 g Butter, unsalted, cold (for the pastry)
- 12 g Cold water
- 220 g Leeks (white and pale green)
- 10 g Butter, salted (for the leeks)
- 50 g Crème fraîche
- 30 g Egg
- 8 g Egg yolk
- 0.1 g Nutmeg
- 0.2 g Black pepper
- 0.8 g Salt
Method
- For the pastry, rub the cold diced butter into the flour and a pinch of the salt until it looks like coarse crumbs. Add the cold water and bring it together quickly into a ball without kneading. Flatten, wrap and chill for 30 minutes.
- Meanwhile halve the leeks lengthways, wash out any grit and slice them 1 cm thick. Melt the salted butter in a wide pan over low heat, add the leeks with a pinch of salt, cover and sweat for 15-20 minutes, stirring now and then, until very soft and sweet but not browned. Uncover for the last few minutes to drive off their liquid, then let them cool a little.
- Heat the oven to 200 °C. Roll the pastry 3 mm thick and line a 14 cm tart tin (or make a 24 cm tart for four and keep a quarter), and prick the base with a fork.
- Beat the egg and yolk with the crème fraîche, the rest of the salt, the pepper and nutmeg, and stir in the leeks. Pour it into the pastry case and level it.
- Bake on a low shelf for 30-35 minutes, until the filling is set and lightly golden and the pastry is crisp underneath.
- Leave it for 10 minutes and serve warm, with a green salad. In Picardy and French Flanders the flamiche is often closed with a pastry lid, like a pie.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 736 kcal | 35% |
| Carbohydrates | 72.3 g | |
| Water | 270 mL | |
| Fiber | 5.4 g | 18% |
| Protein | 15.1 g | 31% |
| Tryptophan | 0.18 g | |
| Threonine | 0.59 g | |
| Isoleucine | 0.66 g | |
| Leucine | 1.2 g | |
| Lysine | 0.82 g | |
| Methionine | 0.32 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.73 g | |
| Tyrosine | 0.54 g | |
| Valine | 0.78 g | |
| Histidine | 0.35 g | |
| Fat | 44.2 g | |
| Monounsaturated | 12.3 g | |
| Polyunsaturated | 2.9 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.1 g | |
| Saturated | 24.7 g | |
| Trans-Fats | 0.74 g | |
| Cholesterol | 303 mg | |
| Calcium | 225 mg | 22% |
| Copper | 0.38 mg | 42% |
| Iron | 7.8 mg | 43% |
| Magnesium | 83 mg | 27% |
| Manganese | 1.4 mg | 81% |
| Phosphorus | 269 mg | 38% |
| Potassium | 574 mg | 12% |
| Selenium | 35 µg | 64% |
| Sodium | 485 mg | |
| Zinc | 1.4 mg | 17% |
| Thiamin (vitamin B1) | 0.56 mg | 51% |
| Riboflavin (vitamin B2) | 0.59 mg | 54% |
| Niacin (vitamin B3) | 3.9 mg | 28% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 30% |
| Pyridoxine (vitamin B6) | 0.64 mg | 49% |
| Folate (vitamin B9) | 262 µg | 66% |
| Cobalamin (vitamin B12) | 0.59 µg | 25% |
| Choline | 191 mg | 45% |
| Vitamin A | 563 µg | 80% |
| Vitamin C | 26.9 mg | 36% |
| Vitamin D (D2 + D3) | 42 IU | 7% |
| Vitamin E | 3.7 mg | 24% |
| Vitamin K | 107 µg | 119% |
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
0.7 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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