Tofu, onions, mushrooms, and peas covered with mashed potatoes, and baked until golden.
Originally created in England to use up leftovers from the Sunday roast by adding any readily available vegetable, «shepherd's pie» found a new life in North America where corn was soon added to the basic recipe. In French Canada it is known as «China Pie», either because the cooks of the railway companies, who were making such a cheap dish, were all Chinese, or because some Québécois workers having eaten this meal in a city named China, Maine, brought the recipe back home towards the middle of the 19th century.
|1 1/2||onions, finely chopped||300 g|
|16||button (white) mushrooms, thinly sliced||220 g|
|2 tbsp||olive oil||30 mL|
|460 g||firm regular tofu, cut into small dices||2 1/4 cups|
|3/4 cup||canned tomatoes (diced)||200 g|
|2 tbsp||tomato paste||30 mL|
|15 drops||Tabasco sauce||0.63 mL|
|1 cup||vegetable broth, low-sodium||250 mL|
|1 cup||frozen peas||120 g|
|1 cup||soy beverage, unsweetened, fortified||250 mL|
|2 tbsp||margarine non-hydrogenated||28 g|
|ground pepper to taste [optional]|
Before you start
For individual pies, choose baking dishes which contain about 375 ml or 1 ½ cups when 3/4 full.
- Preheat the oven to 205°C/400°F.
- Prepare the vegetables: finely chop the onion; thinly slice the mushrooms; peel the potatoes, cut them in half then boil them 20-25 min until very tender. Drain them well and set aside. Cut the tofu into small dices.
- Heat the oil in a pan over medium-high heat. Add the chopped onion and sauté 3 min until translucent, then add the tofu dices and sauté 2-3 min, with stirring, until they are nicely coloured. Stir in the diced tomatoes, mushrooms, tomato paste, Tabasco sauce, and broth. Add the frozen peas and continue cooking until heated through, about 4-5 min. Add salt and pepper. Remove the pan from the heat and tranfer the contents to a large baking dish, or distribute into individual baking dishes.
- 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 until creamy. Add salt and pepper to taste. Place a spoonful of the potato mixture on top of the tofu mixture, then gently spread it with a spoon to cover evenly.
- Bake in the middle of the oven until the top is golden-brown, about 30 min. Serve.
Nutrition Facts Table
per 1 Serving (430g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||2 ¼||servings|
|Grain Products :||0||serving|
|Milk and Alternatives :||¼||serving|
|Meat and Alternatives :||½||serving|
ClaimsThis recipe is :
- Free :
- Added Sugar, Cholesterol, Trans Fat
- Low :
- Saturated Fat, Sodium
- Source of :
- Vitamin B12
- Good source of :
- Calcium, Fibre, Iron, Pantothenic Acid, Phosphorus, Vitamin B2, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Zinc
- Excellent source of :
- Copper, Folacin, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B6
- Diet-related health claims :
- Artery-healthy, Heart-healthy
|Meat and Alternatives||1 ½|