Watercress, asparagus and goat’s cheese tarts

These gluten-free and low-FODMAP tarts are ideal for a May celebration. It’s also English asparagus season and around 1 fine spear of asparagus is low-FODMAP! To make sure you don’t miss out, the individual portions are a great way to get your fix with the knowledge it’s in safe limits.

Using half buckwheat flour in the pastry gives it a delicious nutty flavour that pairs really beautifully with the spring veg and creamy goat’s cheese, but if you don’t have any you can use all plain flour instead.

Makes 6-8, depending on the size of your tins

Ingredients

For the pastry:

100g gluten-free plain flour

100g gluten-free buckwheat flour

1 teaspoon xanthan gum

1/2 teaspoon fine sea salt

100g unsalted butter, cold and cut into cubes

1 medium free-range egg, whisked

1 tablespoon olive oil

1 bunch spring onions, green tops only, finely chopped

80g watercress, finely chopped

6 fine spears asparagus, trimmed

200ml lactose free cream

2 medium free-range eggs

Small bunch fresh chives, finely chopped

Zest of 1 lemon

40g goat’s cheese

20g almonds, finely chopped

Method

Start by making the pastry: sift the flours, xanthan gum and salt into a large bowl. Work the butter into the dry ingredients with your fingertips until it resembles breadcrumbs, then stir the egg in with a cutlery knife and bring the dough together. Add a teaspoon of milk if the dough feels too dry. Tip the pastry out onto cling film or baking paper and quickly shape into a smooth disc. Wrap tightly and chill in the fridge for two hours, or until firm.

Preheat the oven to 190C/170C fan.

Roll the chilled pastry out onto a lightly floured surface to the thickness of a pound coin and have ready 6 small fluted tart tins. Cut out 6 circles a little bigger than the size of the tins and line each tin with pastry, gently pushing it right into the edges. Trim off any excess and place the tart cases in the freezer for 10 minutes to firm up.

Prick the base of each tart case with a fork, line with baking paper and fill with baking beans. Bake for 15 minutes, remove the paper and beans and bake for a further 5, or until golden, crisp and sandy to the touch.

To make the filling, heat the oil in a small frying pan. Add in the spring onion tops and watercress, season well and cook for 2-3 minutes, or until softened. Spoon onto a plate to cool. Cut each spear of asparagus into 2 and using the same pan, cook the asparagus with a splash of water for 2 minutes. Drain.

Whisk together the cream, eggs, chives and lemon zest and season generously. Spoon the spring onion tops and watercress into the tart tins and pour over the filling. Crumble over the goat's cheese and add the asparagus spears on top. Sprinkle over the almonds and bake the tarts for 20-25 minutes, or until puffed and golden.