High Protein Rustic Vegetable Tart
Elevate your meal prep with this hearty and nutritious High Protein Rustic Vegetable Tart—a perfect blend of wholesome ingredients and vibrant flavors. Featuring a chickpea flour crust that's naturally gluten-free and rich in plant-based protein, this tart is layered with a medley of sautéed red onion, zucchini, bell peppers, mushrooms, and spinach, all seasoned with garlic and thyme for an aromatic touch. Topped with nutritional yeast for a cheesy finish, this recipe is baked to golden perfection, offering a deliciously firm yet tender texture. Ready in just over an hour, this healthy and satisfying dish is ideal for family meals, brunches, or meal prepping. Packed with protein and loaded with veggies, it’s a guilt-free indulgence that’s as stunning to serve as it is to savor!
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Recipe Information
Ingredients
- 200 grams Chickpea flour
- 250 milliliters Water
- 3 tablespoons Olive oil
- 1 large Red onion, sliced
- 1 medium Red bell pepper, sliced
- 1 medium Zucchini, sliced
- 100 grams Mushrooms, sliced
- 150 grams Cherry tomatoes, halved
- 75 grams Baby spinach
- 2 cloves Garlic, minced
- 1 teaspoon Thyme
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 3 tablespoons Nutritional yeast
Instructions
Preheat your oven to 200°C (400°F).
In a mixing bowl, whisk together chickpea flour and water until smooth. This will form a batter.
Add 1 tablespoon of olive oil to the batter along with a pinch of salt and pepper. Stir to combine and set aside.
Heat 2 tablespoons of olive oil in a large skillet over medium heat.
Add the sliced red onion, red bell pepper, and zucchini to the skillet. Sauté for 5-7 minutes until the vegetables start to soften.
Include the mushrooms, garlic, and thyme, and cook for another 4-5 minutes.
Add the cherry tomatoes and baby spinach, cooking until the spinach wilts.
Season the vegetable mixture with salt and pepper. Remove from heat and let it cool slightly.
Grease a tart tin or a shallow round baking dish with olive oil or line it with parchment paper.
Pour half of the chickpea batter into the prepared tart tin, spreading evenly.
Layer the sautéed vegetables on top of the batter.
Drizzle the remaining batter over the vegetable layer, ensuring even coverage.
Sprinkle nutritional yeast over the top for a cheesy flavor.
Bake in the preheated oven for 25-30 minutes or until the tart is firm and slightly golden on top.
Allow the tart to cool for about 10 minutes before slicing and serving.
Nutrition Facts
Calories |
1422 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.2 g | 73% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2609 mg | 113% | |
| Total Carbohydrate | 166.2 g | 60% | |
| Dietary Fiber | 37.3 g | 133% | |
| Total Sugars | 42.9 g | ||
| Protein | 65.9 g | 132% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 311 mg | 24% | |
| Iron | 17.3 mg | 96% | |
| Potassium | 3696 mg | 79% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
