RECIPE: Pilgrim Pie

[Guest guest]

Might sound like a lot but this is pretty filling & not all that fat. :-) The

recipe is from " Vegan Vittles " by Joann Stepaniak. It's like a vegetarian

version of shepherd's pie.

 

Megan

 

 

PILGRIM PIE

 

CASSEROLE FILLING:

 

2 16-oz packages frozen mixed vegetables

 

2 t. canola oil

2 medium onions, finely chopped

4 cloves garlic, minced or pressed

 

1/2 c. whole wheat pastry flower

2 t. dried thyme leaves, crushed

1 t. dried basil leaves

 

1-1/2 c. low-fat, nondairy milk

 

1 lb fat-reduced regular tofu (firm), rinsed, patted dry, & cut into bite-size

cubes

 

1 t. salt, or to taste

ground black pepper, to taste

 

POTATO TOPPING:

 

1-1/2 c. water

2 t. olive, corn, or canola oil

 

1-1/2 c. low-fat, nondairy milk

2-1/2 c. instant potato flakes

1/2 t. garlic granules (optional)

1/2 t. salt

ground black pepper, to taste

paprika, for garnish

 

1. Preheat the oven to 400°F. Mist a deep 2-quart casserole dish with nonstick

cooking spray, and set it aside.

 

2. Cook the vegetables according tot he package instructions. Drain them well

in a colander. Place them in a large mixing bowl and set aside. (Megan's note:

if time or equipment is an issue, i just thaw the frozen veggies in the colander

under hot running water in the sink)

 

3. Place the oil in a 2-quart saucepan, and heat it over medium-high. When the

oil is hot, add the onion and garlic. Reduce the heat to medium, and saute the

onion and garlic for about 10 minutes, or until the onion is tender.

 

4. Remove the saucepan from the heat, and stir in the flour and herbs into the

cooked onion. Then, gradually pour in the milk, about 1/2 c. at a time, beating

vigorously to keep the flour from lumping. Place the saucepan over medium heat,

and cook, stirring constantly, until the sauce is very thick.

 

5. Stir the sauce intot he reserved vegetables in the mixng bowl (from step

#2). Fold in the cubed tofu, and season the mixture with salt and pepper, to

taste. Spoon the mixture into the prepared casserole dish, and set it aside.

 

6. To prepare the mashed potato topping, place the water and oil in a 2-quart

saucepan, and bring to a boil. Remove the saucepan from the heat, and stir in

the milk. Using a fork, stir in the potato flakes, garlic granules, if using,

salt and pepper. Mix well until the potatoes are smooth. If the potatoes are

too thick, stir in more milk or water. If they are too thin, add more potato

flakes.

 

7. Spoon the potatoes over the filling in the casserole dish, spreading the

mixture out to the edges using a fork. if desired, create and attractive design

on the top of the potatoes using the tines of the fork. Dust the potatoes

lightly with paprika.

 

8. Bake the casserole uncovered for 35 to 40 minutes, or until it is hot and

bubbly and the top is golden brown. Remove the casserole from the oven, and let

it rest for 5 to 10 minutes before serving.

 

YIELDS 6 SERVINGS

 

PER SERVING: Calories, 331; Protein, 15 g; Carbohydrates, 49g; Fat, 8g.

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