Spinach, mushroom & tofu flan

Tofu flan 2
I made this yesterday and had some for breakkie this morning – super yum and kept me going for hours!

This is a tasty and filling vegetarian option, great as a Breakfast, Lunch or Snack.  The crust is wheat & gluten free so will provide you with a another good alternative for a recipe that calls for pastry and without the use of those starchy gluten free flours.

This dish is jammed packed with protein and good sourcce of sustained energy.

There are a couple of elements to making this dish, so it’s not the fastest recipe to make but it’s worth your while!

Gluten & nut free flan crust
Super quick to make in the food processer. Everything goes in at once and away you go!

Flan base1

Yields sufficient for: 25cm x 15cm flan dish

1/4 cup. amaranth or quinoa flakes
3 tablespoons sesame seeds
1/4 cup. sunflower or pumpkin seeds (or mix)
1 cup gluten free flour (I used ½ mix of buckwheat & millet)
1/2 tsp. baking powder
1/4 tsp. sea salt
1/2 tsp. freshly milled black pepper
1/3 cup natural yoghurt or milk (your choice)
1/3 – 1/2 cup pure olive oil

Pre-heat the oven 180oC
Pre-grease a flan dish

Place all the dry ingredients in a food processor and blitz until well combined. Then add the yoghurt and 1/3 cup of oil. Blitz again until the mixture starts to form dough like ball, add a little extra oil if it’s a little dry.
Remove the blades and using your hands just knead the mixture a little to bring into a dough like ball, then turn out into the flan dish and press the mixture out to form a crust. The more you handle the ‘dough’ the more it seems to grow, so be confident that you’ll have enough mixture to create your base.

Cooking options/suggestions:

  • Dry bake for about 10mins prior to adding your filling (line the crust with a piece of baking paper and add some dry legumes for weight
  • Chill until required and then add your filling

Spinach, Mushroom & Tofu Filling

1 medium onion, finely diced
250 – 300gm raw mushrooms (use the brown mushrooms if available or a selection to add extra flavour) finely diced or sliced
3 cloves garlic, crushed
1 tbsp. Olive oil

250 g silken tofu (non GMO)
1/2 cup sunflower seeds or pine nuts (or mix)
1/3 cup sundried tomatoes, roughly chopped
1/3 – ½ cup strong cheddar or feta cheese (hold a little back to sprinkle on top)
250 – 300gm fresh spinach, washed and chopped (dry as mush as possible) or use frozen but defrost first and drain as much liquid off
1 small fresh lemon, zest & juice (approx. 2-3 tbsp._
¼ tsp. nutmeg
salt & freshly cracked pepper to taste
pinch sweet paprika (optional)
1/2 tsp fresh thyme or oregano leaves

For speed I chopped the onion, mushroom and garlic in the food processor then transferred directly to large pan to sauté off until just soft. Approx. 5-10mins.

Whilst these are sauteeing, place all the Blender ingredients in the food processor and blitz until well chopped and combined. Add this to the onions, mushrooms and garlic. Mix well, and then transfer into the flan case:


If the flan crust is being pre-baked, remove this from the oven, remove the baking paper and legumes and add in the filling – bake for 30mins.

If using the flan crust direct from the fridge, add filling and bake for approx. 40-45mins.

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