Lentils, onions, mushrooms, and corn, covered with mashed potatoes, and baked until golden.
|2/3 cup||green-brown lentils (dried)||110 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 tbsp||soy sauce, low-sodium||15 mL|
|10 drops||Tabasco sauce||0.63 mL|
|1 1/2 tbsp||Parsley and Garlic Base||23 mL|
|1 cup||frozen corn kernels||100 g|
|2/3 cup||soy beverage, unsweetened, fortified||170 mL|
|4 tsp||margarine non-hydrogenated||18 g|
|1 pinch||salt [optional]||0.1 g|
|ground pepper to taste [optional]|
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).
- 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 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 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.
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)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||2||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
- Source of :
- Calcium, Vitamin A, Vitamin B12, Vitamin C
- Good source of :
- Vitamin B2, Vitamin D, Vitamin E, Zinc
- Excellent source of :
- Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B6, Vitamin K
- Diet-related health claims :
|Meat and Alternatives||1|