Chickpea Flour Flatbread with Cashew ‘Cheese’ & Crumbled Tempeh.
Ingredients: Chickpea flour, soaked cashews, tempeh, red onion, red peppers, white miso, apple cider vinegar, nutritional yeast, fresh parsley, lemon, olive oil, garlic, smoked paprika, Five spice, salt, pepper.
First make the cashew cheese.
Rinse the soaked cashews under cold water.
Blend all the cashew cheese ingredients in a high powered blender or food processor, until creamy. Set aside in the fridge to let it firm up.
Roast the red peppers in a 400 degree oven, for about 15 minutes until they are soft and slightly blackened. Let the peppers cool slightly before clean off some of the blackened skins.
Slice the peppers into thin strips. Set aside.
Now prep the tempeh by crumbling it into small pieces. Add the maple syrup, olive oil, minced garlic, smoked paprika, and five spice.
Add a splash of braggs or low-sodium soy sauce.
Add a small pinch of salt and cracked black pepper. Set aside to soak up the flavors while you prep the onion.
Sauté the onion in a tablespoon of olive oil, over medium heat – until golden and tender. Season with salt, and cracked black pepper. Set aside.
Sauté the marinated tempeh over medium heat, until it’s crispy and cooked through – about 10 minutes.
Make the flatbread by whisking together 1 cup of chickpea flour, and a pinch of salt together. Pour in 1 cup of water, and stir well – to get rid of any lumps.
Add 2 tbsp of za’atar and sumac (mixed together here). Note: I forgot to add the spices when combining the dry ingredients, so you can do this step then!
The chickpea mixture should be loose enough to pour but holds on to a spoon or spatula.
Let the mix sit for 30 minutes.
Coat the skillet in 2 tbsp of olive oil, and cook the chickpea batter over medium-hight heat for about 7 minutes. Check to see that the bottom is slightly browned before flipping out. If not, cook for another few minutes. I covered the skillet for a minute or so, to ensure that the batter is fully cooked through. Flip over the flatbread, and crisp up the other side for another 5 minutes – uncovered.
Time to build your flatbread! Spread on a thick layer of cashew cheese.
Sprinkle over some of the ground tempeh.
Add a few slices of roasted pepper.
Add the caramelized onion and fresh parsley. Slide the flatbread onto a baking sheet to bake at 400 for about 7 minutes, to let the flavors meld.
Inspired by the flavors of both Middle-Eastern and Mediterranean cuisines, I wanted to create a protein-packed, plant-based comfort dish, that featured: Creamy cashew ‘cheese’, roasted peppers, caramelized onion, meaty tempeh crumble, and socca aka chickpea-flour flatbread. Each nutrient-dense bite is rich in flavor and texture – so one slice goes a long way! Socca is a versatile base for many different savory combinations. Once you prep the flatbread/s, feel free to add whatever toppings you enjoy! Adjusting this recipe to suit your personal preferences. You can also just use the cashew cheese, and/or the tempeh crumble recipes – to incorporate into plenty of different dishes! Keep each component separate, to assemble into multiple meals throughout the week- making the most of your precious time in the kitchen. As always, my goal is to provide you with healthy culinary ideas, to inspire your whole food, plant-based cooking!
Makes 8-10 servings
Chickpea flour flatbread
- 1-cup chickpea flour
- 1-cup of water
- 2 tbsp olive oil
- 2 tbsp salt
- 1 tbsp za’atar
- 1 tbsp sumac
- 1 package of regular tempeh (organic/GMO-free) defrosted
- 2 tbsp Braggs (or low sodium soy sauce)
- 2 tbsp maple syrup
- 1 tbsp olive oil
- 1 small pinch of smoked paprika
- 2 tsp Chinese five spice
- Salt and cracked black pepper
- 1 cup raw cashews, soaked in 2 cups water to soften
- 1 heaping tbsp white miso (organic & GMO-free)
- 2 heaping tbsp nutritional yeast (Novae is my brand of choice)
- 3 tbsp apple cider vinegar (or fresh lemon juice)
- Water to loosen (about 6 tbsp)
Caramelized Red Onion
- 1/2 large red onion
- 1 tbsp olive oil
- Salt and cracked pepper
- Prep the cashew cheese by draining & rinsing the soaked cashews, and blending it in a high powered blender or food processor, with the apple cider vinegar (or lemon juice), white miso, nutritional yeast, and a little water to loosen. Scrape down the sides using a spatula until it is creamy. Place in the fridge, to let it set up.
- Heat the oven to 400. Slice the red peppers in half, clean them, and roast for about 15-20 minutes until charred & tender.
- Meanwhile, prep the tempeh by crumbling it into a mixing bowl. Season with the smoked paprika, five spice, Braggs, maple syrup, olive oil, garlic, salt and pepper – and let it marinate for about 15 minutes.
- The peppers should be ready now! Allow to cool slightly before peeling the blackened skins off. Slice the peppers into thin strips and set aside. Note: I leave some of the skin on, as they are packed with nutrients and taste great to me!
- Make the flatbread by combining the chickpea flour, salt, pepper, water, sumac, za’atar, and olive oil in a mixing bowl. Let it rest for 30 minutes covered, while you prep the onion.
- Cook the onion in a skillet with 1 tbsp olive oil, over medium-high heat for about 6 minutes – until it’s tender and slightly caramelized. Set aside.
- Sauté the tempeh in a skillet, over medium-high heat, until it’s browned and crispy. Set aside.
- Add 2 tbsp of olive oil to a cast-iron skillet or deep frying pan. Pour the chickpea batter in, and cook over medium-hight heat for about 7-8 minutes. Check to see that the bottom is slightly browned before flipping out. If not, cook for another 5-6 minutes!
- Top the flatbread with cashew cheese, tempeh, roasted red pepper, and caramelized onion. Bake the whole thing for another 7-8 minutes at 400, to let the ingredients meld together.
- Zest over a little lemon, and add the chopped parsley for freshness – enjoy!
– Chickpea flour is a great source of protein! with 1/2 cup of providing 12 grams of protein. It also contains potassium, magnesium, vitamin K, B vitamins, and fiber.
– Tempeh, a fermented soybean cake that is rich also in protein – with 100 grams providing 19 grams of protein! along with iron, calcium, and fiber.
– Cashews are packed with protein, heart-healthy monounsaturated fat and Omega fats, iron, calcium, potassium, magnesium, selenium, B vitamins, vitamin K, and fiber.
– Red onion is a great source of vitamin C, potassium fiber plus flavonoid antioxidants such as quercetin and the anthocyanin cyanidin.
– Red peppers are packed with vitamin A and C, and contain vitamin E, potassium, and fiber.
– Parsley is an incredible source of vitamins A, C, K, B vitamins, iron, magnesium, potassium, and fiber.