Vegetable Pot Pie
Preparation Time: 15 minutes
Cooking Time: 1 hour
This recipe lends itself to creativity, as it can be prepared with almost any combination of vegetables. The biscuit crust is a low-fat version of a traditional pot-pie topping. Soy milk can replace the buttermilk to make it vegan; however, the crust may end up a bit heavier.
2 tsp. honey
1/4 to 1/2 cup white wine or vegetable stock
1 cup chopped onion
1 cup thinly sliced celery
1 cup diced red bell pepper
2/3 cup thinly sliced carrot
2/3 cup sliced frozen green beans
1/3 cup frozen peas
1/3 cup whole wheat flour
1 cup skim milk or soy milk
2 cups vegetable stock
2 Tbs. chopped fresh parsley
1 tsp. salt or low-sodium soy sauce
1/2 tsp. dried thyme
1/4 tsp. dried sage
1/4 tsp. freshly ground black pepper
1/4 tsp. cayenne pepper
Basic Biscuit Crust
1 3/4 cups unbleached or whole wheat pastry four
1/2 tsp. salt
2 tsp. baking powder
1/2 tsp. baking soda
2 Tbs. butter or margarine
3/4 cup buttermilk or soy milk
Coat an 8-inch casserole dish with vegetable cooking spray. Preheat oven to 400 degrees.
In heavy saucepan, heat wine or stock over medium-high heat. Add onion and cook, stirring often, until soft, about 3 minutes. Add celery, bell pepper, carrot, green beans and peas. If mixture begins to dry out, add 1/4 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, combine milk or soy milk and 2 cups vegetable stock. Slowly add to vegetable mixture while whisking constantly. Sauce will start to thicken. Add 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.
Biscuit topping: In large bowl, mix flour, salt, baking powder and baking soda. Using a pastry blender or fork, cut butter or margarine into flour mixture until it resembles coarse meal. In measuring cup, combine buttermilk or soy milk and honey. Add liquid to flour mixture, stirring with a fork to form a stiff dough. Add more buttermilk if dough is too dry. Knead lightly in bowl, 3 to 5 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.
Per serving: Calories: 339, Protein: 13g, Total fat: 8g, Carbs: 60g, Cholesterol: mg, Sodium: 318mg, Fiber: 10g, Sugars: g
BY: Vegetarian Times