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Sweet Vegetable Curry Pot Pie with Rice Crust

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Recipe

 

Yield

8 servings

Prep

10 min

Cook

50 min

Ready

60 min
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Low Sodium

Ingredients

Amount Measure Ingredient Features
Filling
¼ cup orange juice
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2 tablespoons apple juice concentrate
*
1 cup onions
chopped
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1 cup sweet potatoes, or yams
raw, cubed
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1 cup mushrooms
sliced
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1 teaspoon mustard seeds
whole
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2 teaspoons curry powder
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1 tablespoon ginger
grated
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3 cups eggplant
peeled and cubed
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1 teaspoon unbleached all-purpose flour
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¼ cup water
if necessary
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½ cup white wine
or vegetable broth
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1 cup green peas
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1 teaspoon lemon juice
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Crust
2 cups rice
brown, short-grain, cooked (should be slightly sticky)
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1 teaspoon honey
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½ teaspoon cardamom seeds
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½ teaspoon canola oil
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Ingredients

Amount Measure Ingredient Features
Filling
59 ml orange juice
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3E+1 ml apple juice concentrate
*
237 ml onions
chopped
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237 ml sweet potatoes, or yams
raw, cubed
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237 ml mushrooms
sliced
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5 ml mustard seeds
whole
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1E+1 ml curry powder
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15 ml ginger
grated
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7.1E+2 ml eggplant
peeled and cubed
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5 ml unbleached all-purpose flour
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59 ml water
if necessary
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118 ml white wine
or vegetable broth
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237 ml green peas
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5 ml lemon juice
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Crust
473 ml rice
brown, short-grain, cooked (should be slightly sticky)
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5 ml honey
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2.5 ml cardamom seeds
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2.5 ml canola oil
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Directions

Preheat oven to 400℉ (200℃).

Coat an 8-cup casserole dish with vegetable spray.

Filling: In a Dutch oven, heat orange juice and apple juice concentrate until bubbling.

Add onion. Cook, stirring, 3 minutes.

Add yam or sweet potato, mushrooms, mustard seeds, curry powder, ginger and eggplant; cook, stirring, 5 minutes, or until seeds pop.

Add flour; cook, stirring, 2 minutes. Add water if mixture is dry.

Gradually add wine or vegetable broth andcook 5 to 8 minutes, or until slightly thickened.

Remove from heat and stir in peas and lemon juice.

Pour into prepared casserole dish.

Crust: In a bowl, combine rice, honey and cardamom.

Spoonover pie filling and smoothwith back of wooden spoon.

Brush with canola oil. Bake 35 minutes, or until crust is lightly browned and filling bubbles.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 129g (4.6 oz)
Amount per Serving
Calories 3103% from fat
 % Daily Value *
Total Fat 1g 2%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 59mg 2%
Total Carbohydrate 23g 23%
Dietary Fiber 3g 12%
Sugars g
Protein 11g
Vitamin A 101% Vitamin C 19%
Calcium 5% Iron 8%
* based on a 2,000 calorie diet How is this calculated?
 
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