MUSHROOM TARTLETS
Makes: 4 tartlets
Nutrition: per portion 295,25 Kcal; Fat: 21,2 gr; saturated fats: 9,93 gr; carbohydrates: 18,5 gr; Sugars: 5,46 gr; Fiber: 11,18 gr; Protein: 11,5 gr; salt: 0,4 gr; iron: 6,25mg (34.5% RDA)
Preparation & Baking time: 65 mins
INGREDIENTS |
Crust:
- 75 gr Coconut flour
- 25 gr Wheat flour (non raising)
- 2 large eggs
- 2 teaspoons of coconut oils
- 1 tbsp of cider vinegar
- 1 teaspoon baking soda
- 100 ml oat milk
Filling:
- 250gr of shiitake mushrooms
- ½ white onion (chopped)
- 250 gr Fresh spinach
- ½ cup of chopped chives
- 200 ml of soy cream
- Pinch of Turmeric & black pepper
- Pinch of salt
PREPARATION |
1 Pre-heat the oven at 180ºC
2 Crust: in a bowl, mix all wet ingredients first together, add the dry ingredients after and mix well until you get a soft dough that you can separate easy with your hands. Divide into 4 equal parts and place them in the tartlet tins – mold until all surface is evenly covered. Place the tin in the oven for 15 mins.
3 Filling: Pour the soy cream into a medium heated pan; add the spinach, mushrooms and onion; cook for 8 minutes. Add the rest of the ingredients and leave it for another 5 minutes in low heat. Once cooked, pour onto the tartlets that are out of the oven now. Place it back to the oven for another 15 mins, lowering the temperature to 160ºC.
TIP | Great for planning your weekdays ahead and take one to work (can be heated in the microwaves) – just add a fresh salad, some fruit and a glass of water/tea.
Note | Nutritional values obtained from the Food Composition Table available online (http://portfir.insa.pt/).
