Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 6.3% of RDA
• Calories: 21.7% of RDA
• Carbs: 13.5% of RDA
• Fat (total lipid): 48.4% of RDA
• Fiber: 17.7% of RDA
• Fructose: 5.7% of RDA
• Protein: 7.7% of RDA
• Sodium: 37.3% of RDA
• Sugar: 24.6% of RDA
• Vitamin A (IU): 19.2% of RDA
• Vitamin B6: 18.5% of RDA
• Vitamin C: 18.9% of RDA
• Iron: 5.7% of RDA
• Magnesium: 25.3% of RDA
• Manganese: 18.3% of RDA
• Niacin: 6.3% of RDA
• Potassium: 12.4% of RDA
• Zinc: 9.5% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
PREPARING THE CRUST
1.
In a food processor, add flour, cornmeal, and 1/4 tsp salt and pulse until blended.
2.
Add shortening and pulse until mixture resembles coarse meal.
3.
With the processor running, add 3 tbsp water through the tube until incorporated. You may need to add 1 more tbsp if the mixture is too dry.
4.
It should begin to resemble a dough. Add 1/2 tsp thyme leaves and pulse to combine.
5.
Gather the dough into a ball, press into a disk, and wrap in plastic wrap and refrigerate for 30 minutes.
6.
Once chilled, on a lightly floured surface, roll the dough into a circle slightly larger than a tart pan.
7.
Fit dough into a tart pan (can use a pie dish) and trim the edges. Put back into the refrigerator while preparing the filling.
PREPARING THE FILLING (WHILE CRUST IS CHILLING)
8.
Preheat the oven to 425 F.
9.
Place a large skillet over medium heat and let the pan get hot.
10.
Add 2 tbsp olive oil and coat the bottom of the pan.
11.
Add the sliced onions and reduce the heat to medium-low and cook onions, stirring frequently, until onions are very soft and beginning to take on a golden color. This should take 40 minutes or so.
12.
Stir in 1/2 tsp salt, 1/4 tsp pepper and balsamic vinegar.
13.
Set aside.
14.
Slice leeks into 1/8 inch slices and rinse carefully to remove any sand.
15.
Drain on a clean kitchen towel and pat dry. Transfer to a bowl and toss with 1 tbsp of olive oil to coat and set aside.
16.
In a clean food processor, add the sundried tomatoes and remaining 2 tbsp of olive oil and pulse until coarsely chopped.
17.
Add the tofu, 1/2 tsp thyme, 1/2 tsp salt, 1/4 tsp pepper and process until smooth.
18.
Add the caramelized onions and leeks and mix gently with a wooden spoon.
19.
Spread the mixture over the prepared crust smoothing out evenly.
BAKING THE LEEK
20.
Bake in the preheated oven for 35 minutes and remove. Sprinkle the raw pumpkin seeds over the top and place back in the oven for 5-10 more minutes, or until the crust is lightly browned.
21.
Can serve warm or at room temperature.
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
Refrigerate any leftovers for up to 2 days.
2.
To clean the leek: Leeks are grown in sand and sometimes difficult to clean. A good method of cleaning is to vertically slice through the white and light green leaves, leaving most of the dark green leaves intact. Grasp the leek by the dark green leaves, fan out the bottom white and light green portions, exposing much of the inside of the leek, and run under cold water.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just substitute gluten-free all-purpose flour for all-purpose flour.
2.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free all-purpose flour for all-purpose flour.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 434
Protein 8.63 g
Carbohydrates 37.0 g
Iron 1.07 mg
Fiber 4.95 g
Calcium 62.7 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
