Healthy dried tomato tart with zucchini hummus

This summery tomato tart with zucchini hummus and a sun-dried tomato crust is a healthy and raw vegan version of quiche.

Serving size: The author did not specify a serving size. However, since the amount is enough for a large tart tin, we made it for 6 people.

Preparation time: Since no information is available, we estimated the preparation time. We assumed that, due to time constraints, you would start with preparation step 3 and dehydrate for a maximum of 2.5 hours.

New nutrient profile: According to GDA guidelines, one serving of this recipe provides more than three times the recommended daily requirement of omega-3 fatty acids and almost twice the recommended daily requirement of copper. The dish also provides more than the daily requirement of manganese, potassium and tryptophan. The ratio of omega-6 to omega-3 fatty acids is 2:1 thanks to adjustments (see apple symbol), which is below the recommended maximum ratio of 5:1.
You can find more information behind this motivation at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.

Walnut: The real walnut, also called tree nut, has the highest content of linolenic acid (an omega-3 fatty acid that is healthy for the heart) of all nuts. It is also rich in vitamin E, zinc and potassium.

Pumpkin seeds: Dried pumpkin seeds are rich in nutrients (such as protein, fiber, iron, zinc and magnesium). However, the ratio of omega-6 to omega-3 fatty acids is 172:1, which is significantly higher than the recommended 5:1.

Sesame: Sesame originates from South Asia, where it has been used for around 5,000 years. The gluten-free seeds of this pseudocereal contain 50% fat (44% of which are polyunsaturated fatty acids) and only 18-25% protein. Sesame seeds are one of the foods richest in selenium. They also contain a large amount of calcium. Anyone who is sensitive to sesame should be careful, as it is a very strong allergen.

Flaxseed: Flaxseed has a slightly nutty taste and a 40% fat content. With around 50% of the polyunsaturated omega-3 fatty acid alpha-linolenic acid (ALA), it has the highest concentration of omega-3 fatty acids of all known vegetable oils.

Dried tomatoes: When the tomatoes are dried, they lose their moisture and thus deprive the microorganisms of their livelihood, which means that the tomatoes last longer. The concentration of aromatic substances also increases.

Side dish or main course: This tomato tart recipe can be eaten as a main course or as a side dish. The tart goes well as a side dish with a salad, for example.

Zucchini: Zucchini should not be stored near apples, tomatoes and other climacteric fruits. The ripening gas ethylene secreted by them causes the zucchini to ripen and spoil quickly. Bitter-tasting zucchini should not be eaten. Bitter spots can be a sign that the zucchini contains poisonous bitter substances that attack the stomach and intestinal mucosa. When growing your own zucchini, you should also be aware that backcrossing with home-grown seeds or crossing with other pumpkin plants can lead to an increased content of poisonous bitter substances.

Save time: You can do step 3 at the beginning, before you start with the base and the zucchini hummus. The tomatoes don't necessarily need as long either, 2-3 hours should be enough. Test it yourself and dehydrate a little longer if necessary.

Dehydrate the base: Because of the flax seeds, the base is very sticky. You can counteract this by dehydrating it for 4-6 hours before adding the zucchini hummus. However, this adds extra preparation time that is not included here.