
Tofu, onions, mushrooms, and peas covered with mashed cauliflower, and baked until golden.
A low-carb, vegetarian «shepherd's pie» with a cauliflower purée replacing the mashed potatoes.
??? | cauliflower, cut into florets | ??? | |
??? | button (white) mushrooms, thinly sliced | ??? | |
??? | olive oil | ??? | |
??? | Parsley and Garlic Base | ??? | |
??? | onions, finely chopped | ??? | |
??? | firm regular tofu, cut into small cubes | ??? | |
??? | canned tomatoes (diced) | ??? | |
??? | tomato paste | ??? | |
??? | Tabasco sauce | ??? | |
??? | vegetable broth | ??? | |
??? | frozen peas | ??? | |
??? | soy beverage, unsweetened, fortified | ??? | |
??? | margarine non-hydrogenated | ??? | |
??? | ground pepper to taste [optional] | ??? | |
??? | salt [optional] | ??? |
For individual pies, choose baking dishes which contain about 375 ml or 1 ½ cups when 3/4 full.
per 1 serving (450 g)
Amount % Daily Value |
Calories 290 |
Fat 16 g 25 % |
Saturated
2.2 g
11 % |
Cholesterol 0 mg |
Sodium 120 mg 5 % |
Carbohydrate 21 g 7 % |
Fibre 7 g 29 % |
Sugars 9 g |
Net Carbs 14 g |
Protein 18 g |
Vitamin A 36 % |
Vitamin C 152 % |
Calcium 20 % |
Iron 23 % |
Food Group | Exchanges |
---|---|
Starches | 0 |
Vegetables | 2 |
Meat and Alternatives | 1 ½ |
Fats | 3 |