#GBBO Week 7: Vegan

vegan

Vegan Week

Week 7 of the Great British Bake Off brought us Vegan week! This is a new addition to #GBBO (and we love it!).

Although Veganism should always be a lifestyle choice, and not a diet choice, we do believe in incorporating vegan meals into our weekly meal plan as they are full of nutrients.

This week we’ve chosen a Quiche Tart with Wild Garlic – perfect for lunch, a dinner party appetizer, and lunch boxes for on the go!

VEGAN QUICHE TART WITH WILD GARLIC

Ingredients:

Pastry

  • 240 g all purpose flour
  • ½ tsp fine sea salt
  • 6 tbsp mild olive oil or mild coconut oil

Filling

  • 2 tsp olive oil
  • 4 spring onions, sliced thinly
  • 60 g wild garlic, chopped small
  • 15 g fresh basil or mint leaves, chopped small
  • 300 g silken tofu
  • zest of 1 lemon + 3 tbsp lemon juice
  • 1 heaped tbsp capers, chopped
  • 2 tbsp nutritional yeast
  • ¼ tsp herbs de provence
  • ¼ tsp nutmeg
  • ¼ tsp fine sea salt, adjust to taste
  • black pepper, to taste
  • 2 tbsp chickpea flour
  • 8 cherry tomatoes, halved
  • 2 tbsp pine nuts, to decorate

Method:

For the pastry:

  1. Place the flour and salt in a large bowl.
  2. Add the oil and work it into the flour with your fingers until all the flour until it forms little balls.
  3. Add cold water, a little bit at a time (you’ll need around 60ml).
  4. Bring all the dough together, and kneed. Form the dough into a ball and place in the fridge for 30 minutes.
  5. Take the dough out of the fridge and leave at room temperature for 5 minutes.
  6. Divide the dough into 6 equal pieces. Form each piece into a ball, then place between two sheets of baking paper and roll out.
  7. Line 6 small tart tins with the dough and trim excess pastry off with a knife. Pierce the pastry cases with a fork and refrigerate till the oven heats up.
  8. Heat the oven to 160° C.
  9. Cut little squares of baking paper a touch bigger than your tart tins. Then remove the dough from the fridge, place a square of baking paper inside each tin and fill with baking beads (or dry rice). Blind bake for 15 minutes.
  10. Carefully remove the beads and the baking paper inserts and return the tins to the oven for another 5 minutes. Remove from the oven and set aside.
  11. Increase the oven temperature to 200° C.

For the filling:

  1. Heat 2tsp of olive oil in a frying pan.
  2. Add the sliced spring onions and chopped wild garlic leaves. Fry on a gentle heat, stirring frequently, until the spring onions become soft and the leaves wilt.
  3. Place all the filling ingredients apart from the cherry tomatoes and pine nuts in a food processor. Blend until smooth. Season to taste.
  4. Fill the pre-baked tart cases with the tofu filling so that the filling is level with the crust.
  5. Add the tomato halves and pine nuts onto each tart.
  6. Bake in a 200° C oven for about 20 minutes, until the tops are nicely browned.
  7. Remove the tarts from the oven and allow them to cool and set.

And Enjoy!

 

 

W Fitness | Park Centre, Station Road, Horsforth, Leeds, LS18 5NX | 0113 345 2550

Ready to start?

Book in for your free visit at W Fitness Horsforth, or join our online membership, TonedIn10, if we’re too far!

Hand Picked Articles

press up
Caroline Sheerin

How To Do a Press Up Properly

Press Ups – they look hard, don’t they but you can build up to being able to do a press up correctly with just a few easy steps.  Firstly, it is very important to have the right technique. If you are not in the right position, you could be at risk of injuring your back.

Read More »
Sweaty Cardio
Caroline Sheerin

10 Minute Cardio Workout

Get sweaty with our 10 Minute Cardio Workout Cardiovascular exercise is important for maintaining weight loss, strengthening the lungs and lowering blood pressure as well as reducing the risk of diabetes, heart disease and stroke. But is 10 minutes enough to make a difference? It certainly is! Why not take a look at our other

Read More »
10 Minute Abs
Caroline Sheerin

10 Minute Core Workout

Having a strong core is important for balance, stability, helping to keep your lower back strong, being able to play sports and do exercise correctly and simply being able to carry out daily activities. It helps to promote a healthy back and good posture. Signs of having a weak back include bad posture, bad balance,

Read More »

Ready to welcome you

We are planning to reopen on the 12th April. Find out how you can visit the gym safely.