All recipes are for 2 servings unless noted. Oil is canola oil and salt is kosher salt.

2016-02-19

Okara no taruto kurasuto / tart crust with soybean pulp

A super easy tart crust that you would never know is made of okara soybean pulp! This requires no flour sifting or dusting of your pastry board to roll out dough. Lining tart molds with dough is the trickiest part, as the dough easily crumbles -- molds with fluted edges, instead of the tart rings below, should make the process easier.



One 12cm/5" tart:
230 calories; 6.5 g protein; 18.2 g fat; 11.5 g carbohydrate; 3.0 g net carbs; 62 mg sodium; 28 mg cholesterol; 8.4 g fiber

Whole recipe:
501 calories; 16.7 g protein; 46.8 g fat; 29.5 g carbohydrate; 7.8 g net carbs; 164 mg sodium; 73 mg cholesterol; 21.6 g fiber


<Ingredients>
(yields approx. 180-190 g dough; enough to make two 16 cm [6 1/4"] tarts or one 18 cm [7 1/8"] tart)

60 g fine dried okara soybean pulp
20 g almond flour
7 g erythritol (granulated sugar substitute)
20 g unsalted butter
10 g olive oil
2 tbsp (13 g) flaxseed meal
3 tbsp water
3/4 tsp shiokoji salted rice malt (optional)
1 egg (lightly beaten, for egg wash; only a small amount is needed)


<Directions>
1.

Mix flaxseed meal and water, and let sit for 10+ minutes until it thickens.

(12 minutes later in photo)

2.

Soften butter in warm place or by briefly microwaving.

3.

In a medium bowl, mix okara, almond flour and erythritol.
Add olive oil and butter, and mix well with a whisk.

Add flaxseed meal + water mixture and shiokoji, and mix well with whisk.

Knead several times to put mixture together, tightly wrap in plastic film, and place in fridge for 1 hour to overnight.


4.

Take 1/2 of dough, and knead several times to somewhat soften dough on parchment paper.
Fold over parchment paper, and roll out.
Flip flattened dough over your palm, and flip dough over tart ring.

Fit inside the ring.
Dough is crumbly and likely to tear around tart ring.
It easily sticks together, so work it just like playdough.
Prick the bottom with a fork, and chill in fridge for 20-30 minutes or longer.

5.
Preheat oven to 180 C/370 F.


6.

Bake for 10-11 minutes until edges are slightly golden.

7.

Remove from oven, and brush with egg.
Bake for another 6-7 minutes.

8.

Let cool completely on rack.

<Notes>
  • Above nutrition information for one 12 cm/5" tart is based on using 70 g dough per tart ring.
  • When shiokoji is not added, sodium content of the whole recipe is 27 mg. 
  • The remaining beaten egg can be a part of egg +cream/milk mixture for quiche, if made on the same day.
  • Tart rings' sidewalls are lined with parchment paper above for easier removal from molds (first apply oil on surface, and line with parchment paper cut to ring height -- oil holds the paper on metal surface).
  • If erythritol is not at hand, use 1/3 tsp granulated sugar. It would increase the calorie figure by 2 and carbohydrates and net carbs by 0.6 from the above numbers.
  • Leftover dough can be made into crackers by adding your favorite cheese, spices or herbs.

(Last updated: November 18, 2016)


No comments: