Lentil and Vegetable Pie

Lentil and Vegetable Pie

Lentils and vegetables, covered with mashed potatoes, and baked until golden

4 servings
Preparation 30 min
Cooking 30 min

350 calories per serving 
Cooking dish: 19x19 cm


Ingredients

2/3 cup green du Puy lentils (dried)   120 g
2 potatoes, peeled and halved   400 g
1 sweet potatoes, peeled and halved   180 g
1 onions, fin   200 g
2 cloves garlic, minced    
16 button (white) mushrooms, thinly sliced   220 g
1 tbsp olive oil   15 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 tbsp wheat-free soy sauce   15 mL
10 drops Tabasco sauce   0.63 mL
1 1/2 tbsp Parsley and Garlic Base (Recipe)   23 mL
3/4 cup frozen peas   110 g
2/3 cup soy beverage, unsweetened, fortified   170 mL
4 tsp margarine non-hydrogenated   18 g

Before you start

It is not necessary to soak the lentils in advance. If preferred, canned lentils may replace the dried lentils (2 cups canned is equivalent to about 1 cup dried).

Method

  1. Preheat the oven to 190°C/375°F.
  2. Rinse the lentils and pick out any small stones and debris. Cook them in a saucepan of salted water, about 20-25 min until tender but still somewhat al dente. Drain the lentils, discard the liquid, and set them aside.
  3. Meanwhile, peel the potatoes, cut them in half then boil them 20-25 min until very tender. Drain them well and set aside.
  4. Prepare the remaining vegetables: finely chop the onion; mince the garlic; and thinly slice the mushrooms. Heat half of the oil in a pan over medium-low heat. Add the onion and garlic then sauté 3-4 min with occasional stirring. Heat the remaining oil in another pan over moderately high heat, then add the mushrooms and sauté, with some stirring, until they are golden-brown and any liquid they may release has evaporated, about 5 min. Season with salt and pepper, then transfer the mushrooms to the onion pan. Stir in the lentils, soy, Tabasco sauce and Parsley and Garlic Base. Adjust the seasoning, then transfer the contents to a baking dish.
  5. Cook the frozen peas about 3 min in a small pot of salted boiling water. Drain well, then place the peas on top of the lentils.
  6. Pour the soy milk into a large microwave-safe bowl. Add the margarine and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked potatoes and mash the mixture until it is creamy. Add salt and pepper to taste. Place a spoonful of the potato mixture on top of the lentil and pea layers, then gently spread it with a spoon to cover evenly.
  7. Cover with aluminum foil and bake in the middle of the oven until hot, about 30 min. Serve.

Remarks

The pies can be frozen right after having been covered with the mashed potatoes and individually wrapped. They can be baked (taken directly from the freezer) for about 50 min at 190°C/375°F.

Nutrition Facts Table

Nutrition Facts

per 1 serving (380g)

Amount

% DV*

* DV = Daily Value

Calories

350

Fat

10 g

15 %

Saturated 1.5 g
+ Trans 0 g

7 %

Cholesterol

0 mg

Sodium

190 mg

8 %

Carbohydrate

54 g

18 %

Fibre

8 g

33 %

Sugars

9 g

Protein

15 g

Vitamin A

80 %

Vitamin C

35 %

Calcium

10 %

Iron

35 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: ¼ serving
Meat and Alternatives: ½ serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat
Source of :
Calcium, Vitamin B12
Good source of :
Vitamin B2, Vitamin C, Vitamin D, Vitamin E
Excellent source of :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin K, Zinc
Diet-related health claims :
Heart-healthy

More info


This recipe is in the following categories: Beans/Legumes | Vegetables | Main courses/Entrées | Halal | Heart-healthy | High Fibre | High Iron | High Vitamin D | Kosher | Low Cholesterol | Low Saturated Fat | Vegan | Vegetarian | Bake | Canadian

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