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Spicy Vegetable Tart
Enjoy the wealth of nutrients in this unique tart, which is a wonderful treat when you have a little extra time to prepare your meal.
Spicy Vegetable Tart Prep and Cook Time: Prep time: 35 minutes; Bake time: 25 minutes

Ingredients:
  • Crust
  • 3/4 cup sunflower seeds
  • 3/4 cup walnuts
  • 2 TBS sesame seeds
  • 2 TBS flax seeds soaked in 1/4 cup water
  • 1/8 tsp salt
  • Filling
  • 4 cups chopped Swiss chard
  • 1 TBS chicken or vegetable broth
  • 2 cups sliced crimini mushrooms
  • 1 small onion, minced
  • 3 medium cloves garlic, minced
  • 1-1/2 tsp dried Italian herbs
  • pinch of red chili flakes
  • 1 small tomato, chopped, seeds removed
  • 5 oz silken tofu
  • 5 egg whites
  • 1/8 tsp turmeric
  • salt and black pepper to taste

Directions:

  1. Preheat oven to 350°F (175°C).
  2. Soak flax seeds in 1/4 cup water for 10 minutes.
  3. While flax seeds are soaking, grind rest of crust ingredients in food processor. It should be finely ground when done. Add flax seeds and soaking water to crust ingredients and continue to process for another 30 seconds. Press evenly into a 9-inch tart pan making sure you come up to the top edge so crust isn't too thick on the bottom. Bake crust in oven for 15 minutes.
  4. While crust is baking, chop onion and garlic and let sit for 5 minutes to bring out their hidden health benefits.
  5. Bring lightly salted water to a boil. Cook chopped chard for about 3 minutes in boiling water and drain. This will reduce oxalic acid from chard and make it sweeter.
  6. Heat 1 TBS broth in a medium stainless steel skillet. Healthy Sauté minced onion, garlic, and mushrooms in broth for 5 minutes stirring frequently.
  7. Add herbs, tomatoes, salt and pepper, and sauté for 2 minutes. Press out excess water from chard and add to rest of vegetables.
  8. Remove from heat and spread evenly over crust in tart shell.
  9. Blend egg whites, silken tofu, turmeric, and a little salt and pepper in blender. Pour evenly over vegetables and bake for another 25 minutes.
  10. With the tip of a knife loosen around edges of crust and remove ring. Cut into wedges and serve.
Serves 6

Nutritional Profile

Spicy Vegetable Tart
1.00 serving
(181.93 grams)
Calories: 272

NutrientDRI/DV

 vitamin K223%

 copper109%










 protein26%


Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Spicy Vegetable Tart is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Spicy Vegetable Tart
1.00 serving
181.93 grams
Calories: 272

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K200.99 mcg22314.8excellent
copper0.98 mg1097.2excellent
omega-3 fats1.84 g775.1excellent
manganese1.19 mg603.9very good
selenium27.65 mcg503.3very good
vitamin B10.57 mg483.1good
vitamin E6.92 mg (ATE)463.0good
phosphorus292.13 mg422.8good
pantothenic acid2.07 mg412.7good
magnesium143.64 mg362.4good
vitamin B20.43 mg332.2good
protein13.22 g261.7good
vitamin B60.38 mg221.5good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Spicy Vegetable Tart

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