HEALTHY DINNER  RECIPE VEGETABLE TART
 

With two kinds of beans and loads of veggies, this beautiful tart with its chickpea crust has a lot going for it. Drizzle each serving with a little Balsamic Syrup to brighten the flavour even more. This will serve four as a main dish or six as a side dish.

Ingredients

CRUST

  • 1½/250g cups cooked* or 1 (400g) BPA-free tin or Tetra Pak salt-free chickpeas, drained and rinsed, then blotted dry
  • 2 tablespoons nutritional yeast
  • 2 tablespoons ground chia seeds
  • 1 tablespoon ground flaxseeds
  • 1 tablespoon white miso paste
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • 1 teaspoon dried basil
  • ½ teaspoon dried oregano
  • ¼ teaspoon ground black pepper

FILLING

  • 1 small red onion, finely chopped
  • 1 small red pepper, de-seeded and chopped
  • 3 garlic cloves, finely chopped
  • 1 courgette, cut into thin rounds
  • 6 ounces/150g white or baby portobello mushrooms, thinly sliced
  • 4 spring onions, finely chopped
  • 2 teaspoons white miso paste
  • 1 teaspoon dried basil
  • 1 teaspoon dried marjoram
  • ¼ teaspoon ground black pepper
  • 1½ cups/260g cooked* or 1 (400g) BPA-free tin or Tetra Pak salt-free white beans, drained and rinsed
  • 3 tablespoons nutritional yeast
  • 1 tablespoon apple cider vinegar
  • 2 tablespoons ground chia seeds
  • ½ teaspoon paprika
  • ½ teaspoon onion powder
  • 1 (½-inch/1cm) piece fresh turmeric, grated, or ½ teaspoon ground
  • 2 tablespoons chopped fresh parsley
  • 1 cup/150g cherry tomatoes, halved lengthways
  • ¼ cup/25g ground walnuts (optional)
  • Balsamic Syrup 

Preparation

FOR THE CRUST: Preheat the oven to 200°C/400°F/gas mark 6. Cut a sheet of baking parchment to fit inside the bottom of a 9-inch/23cm springform tin. Line the tin and set aside.

In a food processor, combine all the crust ingredients and process until smooth. The mixture should hold together when pinched between two fingers. If it is too dry, blend in a little water, 1 tablespoon at a time. Transfer the chickpea mixture to the prepared tin. With damp fingers, press it down into the bottom of the prepared tin to spread it evenly. Bake for 10 minutes. Remove from the oven and set aside.

FOR THE FILLING: Heat ¼ cup/60ml of water in a large skillet or heavy-based frying pan over a medium-high heat. Add the onion, pepper and garlic and cook for 5 minutes to soften, adding a little more water if needed so the vegetables do not scorch. Stir in the courgette, mushrooms, spring onions, miso paste, basil, marjoram and black pepper. Cook, stirring, until all the vegetables are tender and the liquid has evaporated, 5 to 7 minutes. Stir to mix well; then remove from the heat and set aside.

In a blender or food processor, combine the white beans, nutritional yeast, apple cider vinegar, ground chia seeds, paprika, onion powder and turmeric. Process until smooth. Stir in the parsley.

Spread the white bean mixture evenly over the chickpea crust, and then spread the vegetables evenly over the top. Arrange the tomato halves, cut side down, on top of the vegetables in a concentric pattern around the edge, pressing the tomatoes into the vegetables. Sprinkle the top with walnuts (if using). Bake until hot and set, 18 to 20 minutes.

Remove from the oven and let the tart cool for about 10 minutes, then cut into wedges and serve hot, drizzled with Balsamic Syrup.

Search This Blog

Blog Archive