Artichoke And Fennel Tart Recipe
Servings: 6
Ingredients
- Crust:
- 2/3 c. millet
- 1 c. short-grained brown rice
- 1/3 c. wild rice
- 3 1/3 c. vegetable broth or possibly water Topping:
- 1 tsp mustard seed
- 1 Tbsp. toasted sesame oil
- 3 c. fennel bulbs minced (2 medium)
- 3 Tbsp. fennel fronds chopped
- 1/2 c. vegetable stock or possibly water
- 2 1/4 c. red bell peppers (3 medium) roasted and diced
- 15 ounce artichoke bottoms liquid removed,rinsed,diced or possibly 5 large artichokes cooked and diced
- 1 Tbsp. minced fresh thyme (1 teaspoon dry)
- 1 Tbsp. minced fresh dill (1 teaspoon dry)
- 2 Tbsp. capers
- 1 lb hard tofu liquid removed
- 2 1/2 Tbsp. arrowroot pwdr or possibly cornstarch
- 2/3 c. water
- 1 1/2 Tbsp. light miso
- 2 Tbsp. Umeboshi plum vinegar or possibly lemon juice Garnish: roasted red bell pepper cut in five pointed star
Directions
- Crust: Toast millet in heavy saucepan over moderate heat till darkened.
- Add in brown rice, wild rice, stock or possibly water; bring to a boil. Reduce heat to low and simmer till water is absorbed and rice is soft, about 50 min.
- Oil or possibly line with parchment a 10 by 15 by 1 inch baking tray or possibly, use a round tray. Spread rice mix proportionately over the tray and pack down with a spatula or possibly spoon.
- Topping: Hot mustard seeds and 1 tsp. of the toasted sesame oil in a large nonstick pan over moderate heat. Cover and cook till seeds sputter and turn gray. Add in fennel and stir-fry for 2-3 min. Add in 1/4 c. of the stock or possibly water and cook till it evaporates.
- Add in bell peppers, artichokes, thyme, dill, and remaining 1/4 c. of stock or possibly water. Cook till liquid evaporates. Sprinkle with capers.
- Preheat oven to 375 degrees F. In a food processor, combine tofu, arrowroot pwdr or possibly cornstarch, water, miso, lemon juice, or possibly vinegar, remaining 2 tsp. of toasted sesame oil; process till smooth. Salt and pepper to taste.
- Pour tofu mix into artichoke mix and combine gently. Spread proportionately over the rice. Bake 45 to 50 min, or possibly till topping is hard and browned. Cold 10 min before slicing. VEGAN
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 278g | |
| Recipe makes 6 servings | |
| Calories 263 | |
| Calories from Fat 53 | 20% |
| Total Fat 6.05g | 8% |
| Saturated Fat 0.9g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 372mg | 16% |
| Potassium 497mg | 14% |
| Total Carbs 41.2g | 11% |
| Dietary Fiber 4.9g | 16% |
| Sugars 3.71g | 2% |
| Protein 11.4g | 18% |
