
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.
5 cups | cauliflower, cut into florets | 1.8 lb | |
11 | button (white) mushrooms, thinly sliced | 5.3 oz | |
2 tbsp | olive oil | 1 fl.oz | |
1 1/2 tbsp | Parsley and Garlic Base | 0.8 fl.oz | |
1 | onions, finely chopped | 7.1 oz | |
11 oz | firm regular tofu, cut into small cubes | 1 1/2 cup | |
1/2 cup | canned tomatoes (diced) | 4.6 oz | |
4 tsp | tomato paste | 0.9 oz | |
10 drops | Tabasco sauce | 0.1 fl.oz | |
2/3 cup | vegetable broth | 5.5 fl.oz | |
2/3 cup | frozen peas | 2.9 oz | |
1/2 cup | soy beverage, unsweetened, fortified | 4.2 fl.oz | |
4 tsp | margarine non-hydrogenated | 0.7 oz | |
ground pepper to taste [optional] | |||
1 pinch | 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 |