Courgette And Feta Flan

Courgette and Feta flan with chilli and mustard

There was a great looking recipe for a courgette and cheese loaf knocking about on Facebook. After some of my friends tried it I thought I’d have a go.

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Now, I get a bit narked when some upstart chef takes a classic recipe, especially from another culture, and gives us their take. Unless they offer something really fantastic which no one had though of. Jamie Oliver did this with Paella. The Spanish loved it. Good on you Jamie.

My excuse is that this is not apparently a classic recipe from a village in a hidden mountain valley in the Italian Dolomites (hopefully).

And my reason: on account of type 2 diabetes I’m trying to keep carbs in check beyond toast or oats for breakfast – sometimes. I went for millet flour (locally available) which has a wonderfully low glycaemic index. And Feta because I just love it. Plus a bit of mustard and chilli to liven things up.

Here it is

Courgette And Feta Flan

A light, fluffy protein dish for any season
Prep Time20 mins
Cook Time35 mins
rest time15 mins
Course: Appetizer, Main Course
Cuisine: Mediterranean, Modern
Keyword: eggs, flan, ova-lacto, pie

Ingredients

  • 1 large courgette (zucchini) coarsely grated
  • 1 tsp salt
  • 2-3 eggs
  • feta cheese to your taste crumbled
  • 2-3 tbsp yoghurt (or milk)
  • 1 tbsp light vinegar (optional) commended when using milk rather than yoghurt
  • 1-2 tbsp oilive oil
  • 1/2 onion
  • 1 clove garlic chopped or crushed
  • 3-4 tbsp flour (I used milled millet for its low glycaemic index)
  • 1 tsp baking powder
  • 1/2 tsp mustard (I used fermented mustard and green mango Kasundi)
  • chilli flakes to taste

Crunchy Breadcrumb Base (optional)

  • 1 handful brreadcrumbs (I used dark rye)
  • olive oil for frying (optional)
  • 1 clove garlic (optional)

Instructions

Prepare the courgettes

  • Coarsely grate the courgette(s) by hand or using a mandolin or food processo
  • Add salt and massage with your hands for a few seconds
  • leave to rest for 15-20 minutes

Make the base (optional)

  • Dry toast or fry breadcrumbs in a frying pan with or without garlic until crisp. Set aside
  • Lightly oil or butter the bottom and sides of your flan tin and spread the bread-crumbs evenly over the base. Let some stick to the sides if they want to

Make the flan

  • soften the onions and garlic without browning in a little oil
  • using your hands or a sieve and a wooden spoon squeeze as much of the liquid out of the courgettes as you can
  • spearate the egg yolks and whites, making sure there is no yolk or fat of any kind in the egg whites (or they won't whip)
  • mix the drained courgettes with all the ingredients except the egg whites
  • Add a pinch of salt to the egg-whites and whisk the to soft peaks. Fold into the flan mixture with a large metal spoon or spatula
  • Spread over the breadcrumb base (if you;re using them) and bake at 180 degrees C for 30-35mins
  • Serve with a couple of nice crisp salads

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