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
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
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)
Mix flaxseed meal and water, and let sit for 10+ minutes until it thickens.
Soften butter in warm place or by briefly microwaving.
In a medium bowl, mix okara, almond flour and erythritol.
Add olive oil and butter, and mix well with a whisk.
Take 1/2 of dough, and knead several times to somewhat soften dough on parchment paper.
Dough is crumbly and likely to tear around tart ring.
It easily sticks together, so work it just like playdough.
Preheat oven to 180 C/370 F.
Bake for 10-11 minutes until edges are slightly golden.
Remove from oven, and brush with egg.
Let cool completely on rack.
- 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)