Meat Free Mondays!

Caramelized onion Spiced tofu tart 

Sadly, tofu gets a lot of bad press, which is a shame because it’s a very worthy ingredient. It’s packed full of nutrients and is the richest non-dairy source of calcium. It’s high in iron & potassium, and contains omega-3 fatty acids which may help to lower blood cholesterol.


Get munching Girls! Tofu may also ease menopausal systems since it has lots of weak oestrogen-like compounds. Evidence suggests that it has some anti-breast cancer activity for the same reason.

What type of Tofu? Always have the right kind of tofu for your recipe ~ firm or silken. Firm tofu can be cubed, crumbled, sliced or smoked. It can be marinated, sautéed, scrambled, kebabed or grilled. Pat it dry and do what you like! Silken tofu is much softer so it is often used blended with other ingredients to make dressings or cakes. And it’s widely available without being genetically modified! Check it out!

250g sweet potato, peeled, sliced & part boiled; 400g firm tofu, drained & crumbled with a fork; 1 table spoon harissa or other chilli sauce; 50g butter; 5 large onions, peeled & sliced; 70g brown sugar; 1 packet ready made pastry (or make your own); 

add Goat’s Cheese & Sun Dried Tomatoes: It’s easy to add variety to this basic tart! Try it with 

200g goat’s cheese, sliced; 8 sun dried tomatoes, chopped; S&P

Part boil the potatoes (about 5 minutes) then drain & set aside to cool. On a flat surface, pat the tofu dry with kitchen towel then crumble roughly with a fork. Tip into a bowl and toss with the chilli sauce. Allow to marinade while the potatoes are cooking.

Melt the butter in a large saucepan, add the sliced onions and season well with S & P. Gently fry with the lid on for 5 mins. When they are soft and transparent, add the sugar & stir.


Simmer gently with the lid on for 10 minutes.

Heat the oven to 180C / gas 4.

Roll out the pastry into a greased flan dish. Line the pastry first with the sliced potatoes, then tip in the tofu mix. Using a slotted spoon, spoon the onion mix on top of the tofu. Arrange the sliced goat’s cheese on top (if using) covering the whole of the tart, then randomly sprinkle over the sun dried tomatoes (if using).

Bake for about 30 minutes, or until the pastry is cooked.

Leave to cool to allow the tart to set, but serve warm.


Bon Appétit!

Copies of Nikki’s recipe book are available from Amazon or signed from Under The Lime Tree





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