Gardener's Pie
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Gardener's Pie
Photography by Yvonne Duivenvoorden
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 388 |
| pro | 26 g |
| total fat | 4 g |
| sat. fat | 1 g |
| carb | 62 g |
| fibre | 15 g |
| chol | 2 mg |
| sodium | 1,317 mg |
| % RDI: | - |
| calcium | 13 |
| iron | 50 |
| vit A | 35 |
| vit C | 25 |
| folate | 39 |
A tasty and balanced vegetarian dinner the whole family will love.
Ingredients
- 1 tbsp vegetable oil
- 1 onion, chopped
- 1 carrot, diced
- 1 tsp dried basil
- 1/4 tsp pepper
- 1 pkg (12 oz/340 g) precooked ground soy protein mixture
- 1 can (19 oz/540 ml) black beans, drained and rinsed
- 2 tbsp all purpose flour
- 1 cup vegetable broth
- 2 tbsp tomato paste
- Potato Topping:
- 3 (1-1/2 lb/750 g) potatoes
- 1/4 cup milk
- 1 pinch each of salt and pepper
Preparation
In large skillet, heat oil over medium-high heat; cook onion, carrot, basil and pepper, stirring occasionally, until golden, about 10 minutes.
Add soy mixture and beans. Sprinkle with flour; cook, stirring, for 1 minute. Add broth and tomato paste; bring to boil and boil, stirring, for 2 minutes. Scrape into greased 8-inch (2 L) square glass baking dish.
Potato Topping: Meanwhile, peel potatoes and cut into chunks. Cook in saucepan of boiling salted water until tender, 12 to 15 minutes. Drain and return to pot; mash with milk, salt and pepper. Spread over vegetable mixture. Bake in 400°F (200°C) oven until hot, about 20 minutes. Broil until golden.
Add soy mixture and beans. Sprinkle with flour; cook, stirring, for 1 minute. Add broth and tomato paste; bring to boil and boil, stirring, for 2 minutes. Scrape into greased 8-inch (2 L) square glass baking dish.
Potato Topping: Meanwhile, peel potatoes and cut into chunks. Cook in saucepan of boiling salted water until tender, 12 to 15 minutes. Drain and return to pot; mash with milk, salt and pepper. Spread over vegetable mixture. Bake in 400°F (200°C) oven until hot, about 20 minutes. Broil until golden.
Source : Canadian Living Magazine: March 2009
- Keywords : Main Course; Heart-healthy; High fibre; Reduced fat; Low sodium; Vegetarian; Bake; Skillet; Soy; Beans; Potatoes;
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