The Food Coach

Free Healthy Recipe - Vegetable and Pesto Tart

Dairy free, Low GI

Making this tart is as simple as making a sandwich. Make a basic oat pastry shell, fill it with chargrilled vegetables and top with pesto sauce. It couldn't be simpler. Once the pesto is made you can use it with many other things. Just store it in a jar in the fridge with some lemon and olive oil squeezed over the top. It will keep for 3 - 4 days.

Ingredients
2 zucchinis cut into small chunks
2 cups mushrooms, halved
6 Roma tomatoes halved
1 tbsp olive oil
1 wholemeal and oat pastry shell (see recipe list)

Pesto:
2 cloves garlic, crushed
1 cup fresh basil leaves, tightly packed
½ cup fresh green peas, (you can cheat and use frozen as well)
¼ cup olive oil
1½ tbsp silken tofu
1½ tbsp pine nuts, dry roasted
1½ tbsp walnuts
1 level tbsp mugi miso
1 tbsp lemon juice, (to stop discolouration)
Method

To make the pesto, combine all the ingredients together in a blender and blend until almost smooth, leaving texture in the sauce to make it interesting.
Preheat the oven to 160 degrees Celsius.

Brush the zucchinis, mushrooms and tomatoes lightly with the olive oil then roast for 20 minutes.
Turn the oven down to 150 degrees Celsius.
Spread the pesto over the base of the pastry shell, layer the vegetables on top, cover with foil and heat through in the oven for 20 minutes.

Makes 6 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 40 mins
Ready in: 60 mins


Suitable for:
Dinner, Lunch
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Nutritional Information - Per Serve
Kj 1678 kj
Calories 401 kcal
Fat 23.7 g
Saturated Fat 2.3 g
Total Carbohydrate 33.2 g
Total Protein 9.7 g
Fibre 8.5 g