Estimated Nutrition (whole recipe, rough)
Counts 19 of 20 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 19 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Oat | 1/2 cup dry (40g) | 154 |
| Sesame | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Tofu | 100g firm | 76 |
| Honey | 1 tbsp (21g) | 64 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Maple Syrup | 1 tbsp (20ml) | 52 |
| Onion | 1 medium (110g) | 44 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Nutmeg | 1 tsp ground (2.2g) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Rosemary | 1 tsp dried (1.2g) | 4 |
| Olive | 1 large (4g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- CRUST
- 1/2 cup Rolled oats
- 1/2 cup Whole wheat flour
- 1/4 cup Unbleached white flour
- 1/4 tsp Salt
- 1/8 tsp Baking powder
- 1/4 cup To ½ c canola oil
- 2 tbsp Lemon juice
- 1 1/2 tsp Honey or maple syrup
- 2 To 3 T cold water
- 1 To 2 t. sesame seeds
- FILLING
- 1 tsp Water or olive oil
- 1 cup Diced onion
- 1 tsp Minced garlic
- 3 cup Small broccoli florets
- 1 To 2 T water
- 18 oz Soft silken tofu
- 1 tbsp Prepared mustard
- 1 tsp Dried basil or rosemary
- 1/4 tsp Ground nutmeg
- 1/4 tsp Salt
- 1/4 tsp White pepper
- 1 To 2 T. nutritional yeast
- Flakes
- Red pepper strips or sliced
- Black olives for garnish
- =
Directions
1 Crust: preheat oven to 375 degrees.
2 Grind oats to a coarse flour n a blender or food processor.
3 Place ground oats in a large bowl.
4 Stir in whole wheat flour, white flour, salt and baking powder.
5 Drizzle ¼ cup canola oil over flour mixture and mix lightly; add more oil of necessary, until mixture looks like wet sand.
6 Drizzle lemon juice, honey or maple syrup and 2 t water over dough.
7 Mix lightly with a fork until dough forms a ball, adding more water if necessary.
8 Roll out dough between sheets of waxed paper.
9 Sprinkle sesame seeds evenly over bottom of a quiche or pie pan, then place dough in pan.
10 (if using a pie pan, fold excess dough over to form an edge about 2/4 inch thick; try to keep edge even, smooth and slightly away from the edge of pan).
11 Prick sides and bottom of crust with a fork.
12 Bake for 20 minutes, remove from oven and reduce temperature to 350 degrees.
13 Filling: heat 1 teaspoon water or oil in a skillet over medium heat.
14 Add onion and saute for 3 to 5 minutes.
15 Add garlic and saute for 30 seconds.
16 Add broccoli florettes and 1 to 2 tablespoons water, then cover.
17 Steam until broccoli is bright green and slightly tender but not soft, about 2 minutes.
18 Drain vegetables if necessary; place in prebaked pie crust and spread evenly over bottom.
19 In a blender or food processor, whip tofu, mustard, basil or rosemary, nutmeg, salt, pepper and nutritional yeast.
20 Blend 1 to 2 minutes, until very smooth.
21 Pour tofu mixture over vegetables in pie crust.
22 Place red pepper or black olives on top if desired.
23 Bake 40 minutes, until slightly puffy.
24 Allow to cool 5 to 10 minutes before slicing.
25 Serves Variation: substitute 3 cups of any vegetable for the broccoli.
26 Try lightly steamed asparagus, sauteed mushrooms and leeks, or red pepper and zucchini.