Mushroom Hemp Tartlets


These delicious meatless morsels are the perfect starter for a holiday meal. Hemp hearts add protein, healthy fats and a hearty nutty flavor to this already umami-rich dish featuring mushrooms, onions and goat cheese. This recipe comes to us from our friends at Manitoba Harvest.

Makes 6 tartlets

  • 1 1 lb. (454g) package white button mushrooms
  • 2 tsp. olive oil
  • 1 tbsp. rosemary, chopped
  • 3 cloves garlic, minced
  • 2 tbsp. all-purpose flour
  • 3/4 cup unsweetened almond milk
  • 1 4 oz. (113g) package of goat cheese
  • 1/2 cup hemp hearts
  • 1/4 cup parsley, chopped
  • 6 puff pastry shells

Preheat the oven to 400°F.

Add all of the mushrooms except for about six of them to a food processor and pulse until they are chopped into fine pieces.

Add the olive oil, chopped mushrooms, rosemary and garlic to a pan over medium heat and sauté until the mushrooms are browned.

Stir in the flour until the mixture is well coated and then add the almond milk, goat cheese and hemp hearts.

Cook over low heat until the mixture thickens.

Remove the pan from the heat and stir in the parsley.

Cut the remaining mushrooms into thin slices and in a separate pan, sauté them with olive oil until they are cooked.

Cook the pastry shells according to the package instructions. Once they are done and have cooled slightly, remove the tops and add about 2 tbsp. of the mushroom mixture to each shell. You want them to be filled to the top.

Add two thin slices of the cooked mushroom to the top of each tartlet and sprinkle with extra hemp hearts.

Serve immediately.

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Nutrition Information

Mushroom Hemp Tartlets

Servings per Recipe: 6

Amount per Serving

Calories:  348

Calories from Fat:  211

Total Fat:  23g

Saturated Fat:  4g

Cholesterol:  7mg

Sodium:  496mg

Potassium:  292mg

Carbohydrates:  23g

Dietary Fiber:  3g

Protein:  15g

Sugars:  4g

Vitamin A:  5%

Vitamin C:  5%

Calcium:  11%

Iron:  89%

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