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Vegetable Pot Pie -V a- Recipe

Looking for an easy Vegetable Pot Pie -V A- recipe? Learn how to make Vegetable Pot Pie -V A- using healthy ingredients.


Submitted by amydrummond

Makes 6 servings



http://www.ivu.org/recipes/main/vegetable-pot.html

Recipe Ingredients for Vegetable Pot Pie -V A-

1/4 c. vegetable broth or white wine
1 c. chopped onion
1 c. thinly sliced celery
1 c. diced red bell pepper
2/3 c. thinly sliced carrots
2/3 c. sliced frozen green beans
1/3 c. frozen peas
1/3 c. whole wheat flour
1 c. skim milk or soy milk
2 c. vegetable broth
2 T chopped fresh parsley
1 t. salt or low sodium-soy sauce
1/2 t. dried thyme
1/4 t. dried sage
1/4 t. fresh ground pepper
1/4 t. cayenne pepper

Biscuit Crust:
1 3/4 c. unbleached or whole wheat pastry flour
1/2 t. salt
2 t. baking powder
1/2 t. baking soda
2 T. butter or margarine
3/4 c. buttermilk or soymilk
2 t. honey ( I would think rice syrup or maple syrup would make a suitable sub)

Recipe Directions for Vegetable Pot Pie -V A-

  1. Coat an 8-inch casserole dish with vegetable cooking spray.

  2. Preheat oven to 400 degrees.

  3. In heavy saucepan, heat wine or stock over med.-high heat.

  4. Add onion and cook, stirring often until soft, about 3 minutes.

  5. Add celery, bell pepper, carrot, green beans and peas.

  6. If mixture begins to dry out, add 1/4 c. more wine of vegetable stock.

  7. Cook, stirring often, 3 minutes. Reduce to low.

  8. Sprinkle flour over vegetable mixture.

  9. Cook, stirring constantly, 2 minutes.

  10. In a glass measuring cup, combine milk or soymilk and 2 cups of vegetable stock.

  11. Slowly add to vegetable mixture while whisking constantly.

  12. Sauce will start to thicken.

  13. Add parsely, salt or soy sauce, thyme, sage, pepper and cayenne.

  14. Cook stirring constantly, until filling is thickened.

  15. Remove from heat, transfer mixture to prepared casserole and set aside.

  16. Biscuit topping:

  17. In a large bowl, mix flour, salt, baking powder and baking soda.

  18. Using a pastry blender or fork, cut butter or margarine into flour until mixture resembles coarse meal.

  19. In measuring cup, combine buttermilk or soymilk and honey.

  20. Add liquid to flour mixture, stirring with a fork to form a stiff dough.

  21. Add more buttermilk or soymilk if dough is too dry.

  22. Knead lightly in bowl, 3-5 minutes, until dough is no longer sticky.

  23. Turn dough out onto a lightly floured surface.

  24. Roll out into shape to cover casserole dish or cut into wedges.

  25. Lay biscuit topping lightly over filling. Bake until crust is golden brown and filling is bubbling.

  26. 20-30 minutes.

Categories

Vegetables, Main Dish, American, Bake, Saute, Vegetarian

Nutrition Facts
Serving Size 303.4g
Amount Per Serving
Calories
269
Calories from Fat
50
% Daily Value*
Total Fat
5.5g
8%
Saturated Fat
2.8g
14%
Trans Fat
0.0g
Cholesterol
12mg
4%
Sodium
1084mg
45%
Potassium
563mg
16%
Total Carbohydrates
44.4g
15%
Dietary Fiber
6.1g
24%
Sugars
8.7g
Protein
9.8g
Vitamin A 65% Vitamin C 46%
Calcium 19% Iron 12%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in cholesterol
  • Very high in vitamin A
  • High in vitamin C
  •   Bad points
  • High in sodium
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