Pumpkin and Tofu Flan

A savoury pumpkin pie full of flavour while being suitable for many diets including Diabetic, Dairy Free, Fodmap, Gluten Free, Nut Free, Vegetarian and Vegan diets.

All the spices in this flan are sweet, with the cardamom and chilli also providing ‘heat’. The natural flavours maintain suitability for Diabetic, Dairy Free and Vegan diets. They also make an interesting variation for festive occasions, such as Hallowe’en and Thanksgiving where pumpkin traditionally features.

It is a simple flan to assemble, though it requires a little preparation time to cook the pumpkin.

Select a suitable pastry:Gluten Free andVegan pastry recipes are available on this website.

Diets for which Pumpkin and Tofu Flan is suitable:

Diabetic, Dairy Free, Fodmap, Gluten Free, Nut Free, Vegetarian and Vegan.


Preparation: 15 mins | Cooking: 30 + 30 mins | Serves: 6 large pieces

2 tsp oil
1 tsp dried chilli, ground
2 tsp ginger, finely minced
1 tsp cardamom, ground
2 tbsp green tops of spring onion*
1 butternut pumpkin (Fodmap diet see notes)**
80 ml (1/4 cup) coconut cream
200 gm (1 cup) tofu
1 tsp cracked black pepper
1/2 cup chopped coriander

1 pastry shell (22cm/9inch) (Fodmap, Gluten Free and Vegan diets see notes)***


HEAT the oil in a frying pan.
ADD chilli, ginger, cardamom and green spring onion tops and cook for 2 minutes.
PEEL and cut the pumpkin into small pieces (approx 2.5 cm/1 inch).
ADD pumpkin and coconut cream to the pan, lower the temperature, cover and cook for 20 minutes. (The pumpkin will be soft when cooked. Add a little water if it is required to stop it sticking.)
COOL the pumpkin mix.
PREHEAT oven to 190 C/370 F/Gas 5.
BLEND the pumpkin mix, tofu and pepper. (Mash by hand if you want an uneven texture.)
FOLD through the coriander.
FILL pastry case with pumpkin mix and bake for 30 minutes. (It will be cooked when the top has acquired a light golden colour.)


– Room temperature with a salad; or warm with roasted vegetables.


* Substitute with onion and add garlic (neither for Fodmap diet).
** For Fodmap diet the quantity of butternut per serve is small and usually considered suitable, alternatively use a Japanese pumpkin which is Fodmap-friendly.
*** Select a suitable pastry:Gluten Free (for Gluten Free and Fodmap diet), orVegan.

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