Lentil and Potato Pie
Lentils, onions, mushrooms, and corn, covered with mashed potatoes, and baked until golden.
Ingredients
| 2/3 cup | green or brown lentils (dried) | 110 g | |
| 3 | potatoes | 600 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] | 0.2 g | |
| ground pepper to taste [optional] | |||
| 1 tbsp | wheat-free soy sauce | 15 mL | |
| 10 drops | Tabasco sauce | 0.63 mL | |
| 1 1/2 tbsp | Parsley and Garlic Base | 23 mL | |
| 1 cup | frozen corn kernels | 110 g | |
| 2/3 cup | milk, partly skimmed, 2% | 170 mL | |
| 4 tsp | butter, unsalted | 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
- Preheat the oven to 190°C/375°F.
- 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.
- Meanwhile, peel the potatoes, cut them in half then boil them 20-25 min until very tender. Drain them well and set aside.
- 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.
- Cook the frozen corn about 3 min in a small pot of salted boiling water. Drain well, then place the corn on top of the lentils.
- Pour the milk into a large microwave-safe bowl. Add the butter 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 corn layers, 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.
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
per 1 serving (370g)
|
Amount % Daily Value |
|
Calories 350 |
|
Fat 10 g 15 % |
|
Saturated
3.5 g
19 % |
|
Cholesterol 10 mg |
|
Sodium 160 mg 7 % |
|
Carbohydrate 56 g 19 % |
|
Fibre 7 g 27 % |
|
Sugars 8 g |
|
Net Carbs 49 g |
|
Protein 13 g |
|
Vitamin A 10 % |
|
Vitamin C 28 % |
|
Calcium 9 % |
|
Iron 26 % |
Claims
This recipe is :- Free :
- Added Sugar
- Excellent source of :
- Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B6, Vitamin K, Zinc
- Good source of :
- Vitamin B2
- Source of :
- Calcium, Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | 2 ½ |
| Vegetables | 1 |
| Milk and Alternatives | 0 |
| Meat and Alternatives | 1 |
| Fats | 1 ½ |
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