mediterranean vegan tart

Delicious vegetables and a tofu-based filing, baked in a vegan pastry until golden.

This Mediterranean vegan tart (or vegan quiche) make a wonder side dish to a summer BBQ, with a simple green salad.

The vegetables in the filling are a combination of leek, bell pepper, mushrooms, cherry tomatoes, sundried tomatoes, courgette and fresh basil.

The vegetables are fried until soft and starting to caramelise. You can alternatively roast the vegetables in the oven if you like, to enhance the flavours.

The vegetables are then mixed with a tofu mixture, which gives a creamy ‘egg’-like texture to the tart.

The mixture is then transferred to a prebaked pastry shell and baked until golden.

ALTERNATIVE OPTIONS

• This can easily be customised - You can use any vegetables you like for the filling.

• You can roast the vegetables instead of frying. Roasting will enhance the flavours of the vegetables.

• You can use half whole wheat and half all-purpose flour to make the crust.

• I used a smoked tofu, but you can use any plain or (most) other flavoured firm tofu.

• I have not tried this recipe with silken tofu and am therefor not sure what the result would be. If you are planning on using a silken tofu, I would recommend blending the mixture without the almond milk and add if needed.

• The pine nuts are optional. You can also replace them with walnuts or sunflower seeds.

WHY YOU WILL LOVE THIS TART

• it is a delicious side dish to a summer BBQ or simply enjoy it with a big green salad and fresh avocado.

• it makes for a delicious breakfast, brunch or healthy, light lunch.

• it is so versatile and can easily be customised by using any vegetables you like.

• the tofu is a good source of protein, iron and calcium.

TIPS!

Make sure the coconut oil is set and use cold water for mixing the dough. Place the coconut oil in the fridge for a few hour if it is not solid.

Let the dough rest in the refrigerator, do not skip this step.

STORING LEFT-OVERS

Keep the tart covered in the fridge and enjoy within 3 days. It can be enjoyed warm or cold.

OTHER SAVOUR BREAKFASTS TO TRY

the best avo toast

easy tofu scramble

tofu 'egg' mayonnaise

homemade baked beans

MEDITERRANEAN VEGAN TART

This is vegan tart make a wonder brunch, light lunch or side dish to a summer BBQ, with a simple green salad.

Serves: 8 - 10

Prep time: 30 min, plus resting time for the dough

Baking time: 40 - 45 min

INGREDIENTS

FOR THE CRUST

• 190g all purpose flour

• 40g coconut oil, solid

• 60 ml cold water or more

• ½ tsp salt

THE VEGETABLES FOR THE FILLING

• 2 tbsp olive oil

• 1 leek, sliced

• 1 clove garlic, crushed

• ½ green bell pepper, chopped or diced

• 8 – 10 button mushrooms, sliced

• 15 fresh cherry tomatoes, chopped in half

• 3 – 4 sundried tomatoes (I used one in a vinaigrette), finely chopped

• 1 medium courgette, halved and sliced

• Handful of fresh basil leaves

• Salt & pepper to taste

FOR THE TOFU ‘EGG’ MIXTURE

• 1 block firm tofu (about 310g), drained but not pressed. I used a firm smoked tofu, and not a silken tofu

• 1 tbsp chickpea (gram) flour

• 5 - 6 tbsp almond milk

• ½ tsp sea salt

• Black pepper to taste

• 1 tbsp fresh lemon juice

• ½ tsp garlic powder

• ½ tsp paprika powder

• 2 tbsp nutritional yeast

• Pine nuts to serve

INSTRUCTIONS

1. To make the dough: Add the flour and salt to a mixing bowl and give a quick stir. Add the solid coconut oil and use your fingers to ‘rub’ the coconut oil into the flour. (rub the oil pieces and flour between your thumb, pointing finger and middle finger)

2. Once it feels like most of the solid coconut oil pieces are rubbed in, add 4 tbsp of the cold water. Mix again using your hands. Add more water 1 tbsp at a time until it just starts forms a rough ball (but not too wet). Wrap the dough in cling film and let it rest in the fridge for 30 – 60 min.

3. In the meantime. Preheat the oven to 180 C and prepare a tart form.

4. Fry the leek for about 4 min in the olive oil, then add the garlic, mushrooms, bell peppers, cherry tomatoes, courgette and fry for another 8 – 10 min or until all the vegetables are cooked and starting to caramelise.

5. Remove from the heat and stir in the sundried tomatoes and the fresh basil leaves. Give another stir.

6. In the meantime, on a lightly floured surface roll out the dough into a circle about 3mm thick.

7. Gently transfer the crust to a 22 cm pie dish. Trim any excess dough around the edges. Fold the edges of dough back underneath itself, then crimp using an index finger knuckle on one hand and the thumb and index finger on the other hand.

8. Crumple a piece of parchment paper, then spread it out in the centre of the crust. Add the baking beans to the centre and spread toward the sides of the crust--this will add weight to keep the crust from puffing up and hold up the walls while baking.

9. Bake the crust for 15 minutes. Carefully remove the weights by lifting out the parchment paper, then bake for another 5 minutes more, until the dough no longer looks raw.

10. Add the tofu, spices, 4 tbsp almond milk and chickpea flour to a high-speed blender and blend until smooth. (Depending on the tofu and blender you use, the texture might look grainy instead of silky smooth, but that’s okay).

11. Add 1 - 2 tbsp more almond milk if the mixture is too thick and blend again. Add the lemon juice and give one final blend.

12. Pour the tofu mixture over the fried vegetables and give a good mix. Gently transfer the mixture onto the prebaked tart base and spread evenly. Make sure to get into all corners.

13. Sprinkle with a few pine nuts and bake in the oven for 40 – 45 min or until golden to your liking.

14. Let the tart sit for 10 min before digging in.

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