Low-fat Vegetable Pot Pie
You can use any vegetable as you wish, the pastry is made with whole wheat flour, low fat milk and a little bit butter or olive oil. It is a much healthier way to enjoy a pot pie!
Ingredients
| ¼ | cup |
vegetable stock
up to 1/2 cup, or white wine |
|
| 1 | cup |
onions
chopped |
|
| 1 | cup |
celery
thinly sliced |
|
| 1 | cup |
sweet red bell peppers
diced |
|
| 1 | cup |
mushrooms
white, or crimini, sliced |
|
| ⅔ | cup |
carrots
thinly sliced |
|
| ⅔ | cup |
green beans
sliced, fresh or frozen |
|
| ⅓ | cup |
peas, frozen
or fresh |
* |
| ⅓ | cup |
whole-wheat flour
|
|
| 1 | cup |
milk, skim
or soy milk |
|
| 2 | cups |
vegetable stock
|
|
| 2 | tablespoons |
parsley leaves
freshly chopped |
|
| 1 | teaspoon |
soy sauce, sodium reduced
or salt |
|
| ½ | teaspoon |
thyme
dried, or 2 teaspoons freshly chopped |
* |
| ¼ | teaspoon |
sage
dried, or 1 teaspoon freshly chopped |
* |
| ¼ | teaspoon |
black pepper
or to taste |
* |
| ¼ | teaspoon |
cayenne pepper
or to taste |
* |
| For the biscuits crust: | |||
| 1 ¾ | cups |
whole-wheat pastry flour
or white flour |
|
| ½ | teaspoon |
salt
|
|
| 2 | teaspoons |
baking powder
|
|
| ½ | teaspoon |
baking soda
|
|
| 2 | tablespoons |
butter
or olive oil |
|
| ¾ | cup |
buttermilk
or soy milk |
|
Directions
Grease an 8-inch casserole dish with vegetable cooking spray or butter. Preheat oven to 400℉ (200℃) degrees.
In heavy saucepan, heat wine or stock over medium-high heat. Add onion and cook, stirring often, until soft, 2 to 4 minutes.
Stir in celery, bell pepper, carrot, green beans and peas. If mixture begins to dry out, add ¼ cup more wine or vegetable stock.
Cook, stirring often, 3 minutes. Reduce heat to low. Sprinkle flour over vegetable mixture. Cook, stirring constantly, 2 minutes.
In glass measuring cup or a medium bowl, combine milk or soy milk and 2 cups vegetable stock.
Slowly add to vegetable mixture while whisking constantly. Sauce will start to thicken.
Stir in parsley, salt or soy sauce, thyme, sage, pepper and cayenne. Cook, stirring constantly, until filling is thickened.
Remove from heat, transfer mixture to prepared casserole and set aside.
For the Biscuit Topping:
In large bowl, combine together flour, salt, baking powder and baking soda.
Using a pastry blender or fork, cut butter into flour mixture until it resembles coarse meal, or stir in olive oil
In measuring cup or a small bowl, combine buttermilk or soy milk and honey. Mix liquid to flour mixture, stirring with a fork to form a stiff dough.
Stir in more buttermilk if dough is too dry. Knead lightly in bowl, about 4 minutes, until dough is no longer sticky.
Turn dough out onto lightly floured surface. Roll out into shape to cover casserole dish or cut into wedges. Lay biscuit topping lightly over filling.
Bake until crust is golden brown and filling is bubbling, 20 to 30 minutes. Serve warm and enjoy.
Nutrition Facts
Serving Size 321g (11.3 oz)
This recipe looks delicious. I am both vegan and low-no fat at this time and I was grateful that the recipe itself including an option to use soy milk (though it was not listed in the ingredients). Is the soy milk and honey supposed to replicate buttermilk? I usually add some apple cider vinegar to plant milk to get a buttermilk so I would do that. My question is this: I assume it's possible to use vegan butter, like earth balance, instead of butter, but do you know if there is a way to make it with out oil? I recall that applesauce has been suggested to replace oil in some things to add moisture but I don't know if it would work here so I figured it couldn't hurt to ask. If you don't know, no worries, I will probably try applesauce. Thank you for the recipe!
over 2 years ago