Raw 'Cheese', Tomato & Asparagus Tart

(Dairy-free. Gluten-free. Vegan)

Servings: 6-8Raw Savoury Tart

INGREDIENTS

Crust

  • 2 cups raw, organic walnuts
  • ¼ cup raw, organic sunflower seeds
  • ¼ cup raw, organic flax seeds
  • ½ cup raw, organic almonds
  • 1 teaspoon onion powder
  • 1 tablespoon organic nutritional yeast
  • 3 tablespoons coconut oil, melted
  • ¼ teaspoon sea salt 
  • Pinch pepper

Filling

  • 2 cups raw, organic cashews, soaked over night
  • 1 cup semi sundried tomatoes, chopped
  • 2 tablespoons organic nutritional yeast
  • tablespoons basil, chopped 
  • 4 tablespoons lemon juice 
  • 3 tablespoons water 
  • 2 tablespoons extra virgin olive oil 
  • ¼ teaspoon nutmeg, ground
  • 6-8 asparagus heads, depending on how many times you want to slice up the tart

INSTRUCTIONS 

Crust 

  1. Firstly, grind the flax and sunflower seeds using a coffee grinder or a blender. Then transfer to a food processor.
  2. Add in the remaining ingredients and blitz until it resembles a fine, sticky crumb. If you find it is not sticking together very well, blend in another tablespoon of coconut oil.
  3. Remove and firmly press the mixture into the bottom and edges of your flan case until it is evenly distributed. This will help to stick the crumb together. I use a 10" diameter silicon case but removing the tart is fidly. A tart case with a removable bottom may be easier to use. 
  4. Place the crust into the fridge whilst you make the filling. 

Filling  

  1. Firstly, clean your food processor.
  2. Drain and rinse the cashews. Then add them into the food processor, along with the olive oil, lemon juice, water, nutmeg and nutritional yeast. Blitz until smooth and creamy.
  3. Add in the basil and blitz again for about 10 seconds. Set aside.
  4. Take the crust out of the fridge and add half of the sundried tomatoes to the base, evenly distributing.
  5. Top with the cashew mixture and evenly spread out.
  6. Chop up the cherry tomatoes and mix in with the remaining sundried tomatoes.
  7. Now decorate the top of the tart with the remaining ingredients and set in the fridge for at least 4 hours. 
  8. Remove the tart from the fridge and case, and serve with olives, fresh herbs or salad.  
  9. Enjoy!

 

What’s nourishing about this recipe…

This recipe is packed with protein, needed for energy, growth and repair.  It is also packed with antioxidants, vitamins, minerals and healthy fats, thanks to the addition of nuts, seeds, asparagus, tomatoes and basil. 

Both flaxseeds and walnuts provide a good amount of omega-3 fatty acids, which can be helpful for controlling inflammation, improving circulation, memory and concentration.

Flaxseeds are also a good source of soluble fibre making them useful for easing constipation. 

Cashew nuts provide plenty of copper, phosphorus, magnesium, manganese, zinc and vitamin K, making them ideal for supporting healthy bones.

Apart from adding a lovely nutty flavour, nutritional yeast is a high-quality source of protein, which contains B vitamins and at least 14 minerals and 17 vitamins. Just 2 tablespoons will provide 9 grams of protein, which is more than 1 cup of whole milk (8g). Nutritional yeast is an inactive form of yeast, so it is thought to not cause problems for people with yeast overgrowth.