Superfood Siobhan

Healthy Plant Based recipes that make you look and feel great

Raw Vegan Mango Tart

By Thursday, July 04, 2013 , , , ,



As summer is approaching I wanted to make a dessert which was cool, fruity and refreshing, and when I saw someone post an image of a raw mango cheesecake, I knew exactly what to do. I've made raw cheesecakes before, but this time I wanted to make a raw vegan tart which wasn't so high in fat, as I find that a lot of recipes use a lot of coconut oil and nuts in the base as well as having a very rich filling, and all that richness is an irritant for my IBS. This recipe uses oats in the base, and so it's slightly less rich and more stomach friendly, but still seriously delicious! This is quite possibly the best thing I have created so far, my mother and I simply could not believe how tasty it was for being 100% added sugar free and completely raw and vegan. Plus it's super easy to make, too.




Serves 6

You will need:

For the base:
1/2 cup (60g) oat flour, or 2/3 cup (60g) whole oats
1/4 cup (20g) ground hazelnuts (or any other nut meal such as almond flour/meal)
1 tbsp water
2 medjool dates (40g)

Combine all of the above in a food processor, ensuring the dates have had their stones removed first. Once it makes a slightly crumbly, doughy texture, remove from the food processor and press firmly and evenly into the base of a tart or pie dish that has been lined with cling film/kitchen wrap. I used a glass tart dish which was around 7.5" (19cm) diameter and around 1" (2.5 cm) deep. After that, put into the fridge and allow to set whilst you work on the filling.

For the filling:
2 cups (300g) defrosted cubed mango
1/2 cup (60g) coconut oil
3 medjool dates (60g)
1 tsp vanilla extract

Combine all of the above in a food processor until it forms a thick and slightly pastel coloured yellow cream. Spread on top of your base evenly and then place the entire dish into the freezer to allow to set for at least 3 hours, and remove about an hour before serving. This is delicious with fresh berries, especially blueberries and some coyo or slivered almonds.


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25 comments

  1. siobhan, you are a genius! love this! the mango is so bright and vibrant xx

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  2. May I ask what brand/model of food processor you have?

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  3. This sounds delicious! Is there something I can use instead of coconut oil (I'm allergic)?

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    Replies
    1. Unfortunately not, coconut oil is the thing which makes the filling go solid and set, and I don't think there is anything else which acts in a similar way.

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    2. Can i use olive oil instead of coconut oil?

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    3. No sorry, only coconut oil will work. Coconut oil is a solid at room temperature and olive oil is not, so the tart will not set without coconut oil.

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    4. Hi could I use almonds instead of hazelnuts for the crust?

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    5. Definitely, almonds would work fine!

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  4. palm tree oil might also work... it goes pretty solid on room temperature

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    Replies
    1. Perhaps, but coconut oil also has wonderful health benefits, so it's worth using!

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  5. This was so tasty! I made it for a baby shower where the mom has gestational diabetes, thinking maybe she can have some dates instead of sugar. :) Thank you!

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    Replies
    1. Thank you ever so much for commenting and letting me know, reading this really put a smile on my face, I'm so glad you enjoyed it!

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  6. can i use frozen blueberries instead? we dont get defrosted mangoes in india and mangoes are out of season, so not fresh ones either.

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    Replies
    1. I think frozen blueberries should work okay!

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  7. Made this today! it was awesome couldn´t stop to eat a second piece...and a third ;)

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  8. Can I use all whole oats for the base instead of whole oats + oat flour?

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    Replies
    1. It's better to have a mixture of whole oats and ground up oats, it sticks together better, but it's up to you.

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  9. Does the mango need to be frozen or can i just use regular, fresh mango?

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    Replies
    1. I recommend freezing the mango in chunks beforehand :)

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    2. Thanks! I put the fresh mango in the freezer while i made the crust, and it turned out great! i haven't tried it yet but it looks amazing

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  10. Can I subStitute the mango with banana?

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