Onion & Sun-Dried Tomato Tart

Healthy Recipes

Serves: 4-8
Prep & Cooking time: 75 minutes

Recipe adapted from: Holycowvegan.net

Notes: This recipe contains: B-vitamins, Vitamin C, protein, fibre, calcium, iron, potassium and is low in salt* and saturated fats*

Firstly, we would like to thank Holycow for this great recipe!  We’ve made this a few times before, but usually with a GF crust; see below!

We have adjusted the cooking temperatures as we see fit; baking the pastry for the full duration (especially in a GF format) always produced a crust that was just too hard for our liking! We value our teeth and don’t fancy using a huge knife to hack away at it during our dinner!

This tart is delicious, and hopefully you’ll find (with the pictures) it’s easy to prepare! Be creative, change the flavours of the crust or filling; see some suggestions below!

We have used a DF margarine instead of a DF shortening or coconut oil, and it’s worked well; it has also very nicely cut down on the total fat/saturated fat contents ! The suggested serving size is 4-8. It’s not unreasonable to serve yourself a quarter of the tart… just as long as you are mindful of your daily calorie, fat and salt intakes (as always)! For a lighter meal, serve an eighth of the tart…but with all ‘higher calorie/fat/sugary foods’- eat them in moderation!

We suggest that you serve this tart with a green salad or some steamed green veggies to help make it a balanced meal!

 

 

Ingredients:

 

Nutritional info (tart only):

Based on 4 servings, this tart has an orange traffic light rating for its fat, saturated fat and salt content.

*Based on 8 servings, this tart has an orange traffic light rating for its fat and green ones for its saturated fat and salt contents (a.k.a low in s/fat and salt)!

NB: Remember orange values make an OK choice, but green ones are always healthier! 

 

 

Directions:

Open and drain the tofu. Place it between two heavy chopping boards for approximately 20-30 minutes to remove any excess water.

 

 

In the meantime, prepare the pastry for tart. Place the wholemeal flour and cornmeal into a large mixing bowl. Season it with some salt and black pepper to taste. Mix together.

 

 

Add the DF margarine.

 

 

Use a knife or a fork and break it apart; work it gently through the flour mixture.

 

 

Add the water. Use a knife, pastry knife or fork and stir the mixture until it comes together…

 

 

…to form a ball (use more water if needed…and don’t be afraid to use your hands!).

The dough will be a bit tacky but not sticky.

 

 

Place a piece of kitchen film onto a flat surface. Transfer the dough onto the film. Wrap it up. Press/flatten the dough into a disc.

 

 

Place it into the fridge for 30 minutes. Remove.

 

 

Meanwhile, prep the tart filling. Peel and chop the onions into halves and then into thin slices.

 

 

Drain and chop the tomatoes into small pieces. Wash and dry the thyme (if using fresh) and remove the leaves from the stem. Drain the pressed tofu. Organise the remaining ingredients.

 

 

Heat the oven to 200°C/400°F.

 

 

Place the oil in a large, non-stick saucepan over a medium heat.

 

 

Add the onions and sugar. Stir together. Gently fry for 10-20 minutes or until lightly browned and/or caramelised.

NB: We fried ours for approx. 14 minutes.

 

 

Add the water to help de-glaze the pan. Add the thyme. Mix together.

 

 

Remove from the heat. Allow it to cool slightly.

 

 

In the meantime, prepare the pastry. Lightly flour a clean surface. Unwrap the dough and place it onto the flour.

 

 

Using a large rolling pin, gently roll it out; large enough to cover the pastry case.

The dough will be stretched quite thin (not paper thin) but enough to have a ‘thin’ crust. NB: There is not enough mixture to have a thick crust, even if you wanted to…and we would not recommend that either!

 

 

Gently re-roll it onto the rolling pin.

 

 

Unroll the pastry over the case.

Don’t worry if your dough rips in half! We have smushed and placed previous doughs into place (like a puzzle) and they have always turned out fine!

 

 

Gently move and press it to fit into the case; shape it with your fingers and remove any overlap.

 

 

Cover the pastry with kitchen foil.

 

 

Add baking beads or dried beans (ones that you never plan to cook and eat!).

This is to blind-bake the case; blind baking will help make sure the crust keeps it shape, not rise too much(if applicable) and this pre-baking will also help provide stability for a wet filling. NB: Dried legumes, pulses or rice can work just as well as store bought beads!

 

 

Place it into the oven. Blind-bake for 10 minutes. Remove.

 

 

In the meantime, place the tofu, milk, mustard and onion powder into a food processor.

 

 

Blend until creamy. Season it with some salt and black pepper to taste.

 

 

Transfer it into a large mixing bowl.

 

 

Add the tomatoes. Stir together.

 

 

Add the onion mixture. Stir to combine.

 

 

Remove the foil and beads/dried beans from the pastry. Place it back into the oven. Bake for a further 5 minutes. Remove.

 

 

Increase the oven temperature 220°C/430°F.

 

 

Add the onion filling to the pastry case. Use a spatula to help spread it evenly.

NB: This is what our pastry looked like it after it was baked  for 15 minutes.

 

 

Place it back into the oven. Bake for a final 30-40 minutes or until lightly browned. Remove. NB: We baked ours for a final 30 minutes. 

 

 

In the meantime, prepare a green salad or steam some veggies!

 

 

Allow the tart to cool slightly; approximately 5-10 minutes.

We allowed a cooling window of 5 minutes.

 

 

Cut into slices. Serve with a salad or steamed veggies.

NB: This is one quarter of the tart.

 

Enjoy!

 

 

Here is one me made last year when we were transitioning into veganism (it has a GF crust)!

We topped this one with fake cheese…but don’t recommend it!

 

 Refrigerate any leftovers in a resealable container…

…enjoy them hot or cold, but consume within 3-4 days.

 

If preferred…

  • Use red onions instead!
  • Omit the sun-dried tomatoes and try some other combinations! Try adding some leek, alternative fresh herbs or a medley of them (chives or parsley), nutritional yeast, pine or walnuts, brown lentils, balsamic vinegar, dried mushrooms or maybe even some apple!
Advertisements

10 thoughts on “Onion & Sun-Dried Tomato Tart

    1. Hi Lety! We’re glad you liked the tart! Fresh herbs can be pricy and potted herbs never seem to make it past autumn in our flat, so occasionally we buy fresh/packaged ones. To save on cost, we always freeze what we don’t use.

      Just soak them in a large bowl of water, rinse and repeat; dry them with some kitchen paper and place them into a resealable freezer bag or container. We’ve had herbs frozen for months at a time and they still taste great once they’re defrosted. Apart from thyme and rosemary, you can just take them straight out of the freezer and pop them into your soups etc.; herbs such as coriander and parsley become quite brittle when frozen, so you don’t even need to chop them, just crumble them into your food!

      We always defrost the thyme and rosemary first though; the leaves are a lot easier to remove this way. The only downside is that they may not look as vibrant in your foods (once defrosted), e.g. basil will go darker with temperature changes. Apart from that it’s two thumbs up from us and we would thoroughly recommend it to anyone!

      Also, we’ve heard that some people cut up their washed herbs and place them into ice cube trays with a little bit of water; freeze and just pop a cube out into your soup/stew etc. the next time you need some fast flavourings! 🙂

      Like

________________________________________________

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s