Lentil and mushroom flan
Prep
10 min
Cook
55 min
Serves
6
Skill
Vegetarian
2016L.jpg?format=webp&width=1376 "Lentil and mushroom flan")
Prep
10 min
Cook
55 min
Serves
6
Skill
MainsEntertainingLunchboxSo Good Almond and Coconut MilksGood Source of ProteinGood Source of IronLow in FatLow in SugarLow in Sodium
A versatile recipe that goes just as well with an indulgent dinner as it does in a work lunchbox. High in fibre, iron and a good source of protein, the fluffy filling seasoned with the bold savoury flavours of mushroom, thyme and lentils is nutritious, filling and delicious.
Ingredients
- ½ cup white plain flour
- ½ cup soy flour
- ¾ cup low-fat cottage cheese
- 2 tbs olive oil
- 1 cup So Good Lite soy milk
- 1 medium red onion, finely sliced
- 2 cloves garlic, cut into thin slivers
- 8 sprigs of fresh thyme
- 150g button mushrooms, sliced
- 1 cup cooked brown lentils
- 2 eggs, lightly beaten
Nutrition per serving
1190 kJ
energy kj
18 g
protein
2 g
saturated fat
7.4 g
dietary fibre
25 g
carbohydrate
6 g
sugars
199 mg
sodium
Method
- Place the flours, cottage cheese and 2 tbs of oil in a food processor and pulse to combine. Add 1 tbs of So Good Lite and pulse until the pastry forms a ball. Wrap in plastic wrap and rest in the fridge while preparing the filling. Preheat the oven to moderately hot, 200°C.
- Heat a little oil in a frypan, and cook the onion and garlic over medium heat until golden. Add the thyme, mushrooms and lentils and cook over high heat for 5 minutes, or until softened.
- Whisk together the eggs and remaining So Good Lite. On a lightly floured board roll out the pastry into a 30cm round. Press into a 22cm flan tin and bake blind for 10 minutes.
- Spoon the mushroom mixture into the shell. Place the flan on a baking tray, pour in the mixture and bake for 35 minutes, or until set.
- ½ cup white plain flour
- ½ cup soy flour
- ¾ cup low-fat cottage cheese
- 2 tbs olive oil
- 1 cup So Good Lite soy milk
- 1 medium red onion, finely sliced
- 2 cloves garlic, cut into thin slivers
- 8 sprigs of fresh thyme
- 150g button mushrooms, sliced
- 1 cup cooked brown lentils
- 2 eggs, lightly beaten
Nutrition per serving
1190 kJ
energy kj
18 g
protein
2 g
saturated fat
7.4 g
dietary fibre
25 g
carbohydrate
6 g
sugars
199 mg
sodium
- Place the flours, cottage cheese and 2 tbs of oil in a food processor and pulse to combine. Add 1 tbs of So Good Lite and pulse until the pastry forms a ball. Wrap in plastic wrap and rest in the fridge while preparing the filling. Preheat the oven to moderately hot, 200°C.
- Heat a little oil in a frypan, and cook the onion and garlic over medium heat until golden. Add the thyme, mushrooms and lentils and cook over high heat for 5 minutes, or until softened.
- Whisk together the eggs and remaining So Good Lite. On a lightly floured board roll out the pastry into a 30cm round. Press into a 22cm flan tin and bake blind for 10 minutes.
- Spoon the mushroom mixture into the shell. Place the flan on a baking tray, pour in the mixture and bake for 35 minutes, or until set.