Body Mind Health & Vegan Vegetarian Cooking School

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Veggie Pot Pie

Veggie Pot Pie

Taken from Healthy Home Cookin Vol. 6

One of my personal favourites!  Very YUMMY.

1 1/2 to 2 cups Golden Nuggets (gluten free nuggets click here)
3 to 5 cups diced potatoes
1 cup diced carrots
1 can corn, drained (398ml/14oz)
1/2 cup diced onions
2 Tbsp whole wheat flour (gluten free use corn flour)
1/2 cup peas, optional
2 to 3 Tbsp Golden Seasoning
2 to 4 Tbsp nutritional yeast flakes, optional
2 cups soymilk (or water)*
Pastry (or Cornbread for gluten free)

Chop nuggets in a large bowl.  Combine remaining ingredients in nuggets and mix thoroughly. Top with pastry or Cornbread.  Bake at 350°F for 30 to 45 minutes. *For extra creamy add 1 cup more.

Serves 8
Preparation time: 25 minutes
Cooking time: 45 minutes
Ready in: 70 minutes

Nutrition with pastry (per serving): 412.6 calories; 19.4g total fat; 0mg cholesterol; 652.0mg sodium; 644.4mg potassium; 48.0g carbs; 6.4g fiber; 3.1g sugar; 15.0g protein.

Nutrition with corn bread made with applesauce (per serving): 119.4 calories; 1.6g total fat; 0mg cholesterol; 230.4mg sodium; 512.9mg potassium; 22.4g carbs; 3.2g fiber; 2.7g sugar; 5.8g protein.

 

Tips ‘n’ Techniques

This is a great meal.  The fat is quite high with the pastry, but the cornbread lowers it to a more acceptable level.  Remember this is more than an entree!  Have a fresh salad with this dish and a low fat dressing, and you have a healthy meal.

 

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