Torta Salata di Verdure

Torta Salata di Verdure is a savory Italian vegetable tart that combines a flaky pastry crust with a colorful medley of seasonal vegetables, perfect for a wholesome vegan breakfast. This delightful dish is not only visually appealing but also packed with nutrients, making it a delicious and healthy start to your day.

Ingredients

• Whole wheat flour - 150g
• Olive oil - 60ml
• Cold water - 50ml
• Salt - 1/2 tsp
• Zucchini - 100g, diced
• Bell pepper (red or yellow) - 100g, diced
• Spinach - 50g, chopped
• Red onion - 50g, finely chopped
• Garlic - 2 cloves, minced
• Nutritional yeast - 2 tbsp
• Black pepper - 1/4 tsp
• Dried basil - 1/2 tsp
• Fresh parsley - 2 tbsp, chopped

Steps

1. Preheat the oven to 180°C (350°F).
2. In a mixing bowl, combine whole wheat flour and salt. Add olive oil and cold water, mixing until a dough forms. Knead for a few minutes until smooth, then wrap in plastic wrap and refrigerate for 30 minutes.
3. In a skillet over medium heat, add a splash of olive oil and sauté the red onion and garlic until fragrant and translucent, about 5 minutes.
4. Add the diced zucchini, bell pepper, and spinach to the skillet, cooking for another 5-7 minutes until the vegetables are tender. Season with black pepper, dried basil, and nutritional yeast, mixing well.
5. Remove the dough from the refrigerator and roll it out on a floured surface into a circle large enough to fit a 20cm tart pan.
6. Transfer the rolled dough to the tart pan, pressing it into the edges. Prick the bottom with a fork.
7. Pour the sautéed vegetable mixture into the crust, spreading it evenly. Sprinkle chopped parsley on top.
8. Bake in the preheated oven for 25-30 minutes or until the crust is golden brown.
9. Let the tart cool for a few minutes before slicing. Serve warm or at room temperature.

Nutrition

• Calories: 350
• Protein: 10 g
• Carbs: 45 g
• Fiber: 7 g
• Sugar: 3 g
• Sodium: 150 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• Rich in fiber from vegetables and whole wheat crust, promoting digestive health.
• Packed with vitamins and minerals from a variety of fresh vegetables, supporting overall well-being.

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