Beany Veg Pie (vegetarian, vegan, gluten, dairy, egg, wheat and nut free recipe)
This veggie recipe is based on a traditional shepherds or cottage pie. The meat has been replaced with delicious and nutritious vegetables and beans to create this hearty and comforting dish. The baked beans could be replaced with a tin of drained haricot or cannelloni beans if preferred. I have also made the pie and substituted some of the potato for sweet potato or butternut squash for variation.
- 1.5kg (3.3lb) potatoes
- 5 tbsp dairy free spread such as Pure
- 1 tin baked beans
- 250g (9oz) frozen mixed vegetables
- 2 tsp Marigold stock powder or other suitable stock powder
- 400ml (13.5 fl oz) water
- 4 tbsp cornflour mixed to a paste with 8 tbsp cold water
- Peel the potatoes and cut into chunks. Boil until tender and mash with the dairy free spread.
- Mix the Marigold powder with the water and pour into a saucepan. Add the mixed vegetables and baked beans to the saucepan and cook over a medium heat until the vegetable are tender.
- Pour the cornflour paste into the vegetable and bean mix. Stir and heat gently until the sauce thickens.
- Put the vegetable and bean mix into an oven-proof dish. You could also use smaller individual dishes.
- Top the dishes with the mashed potato.
- Place the finished pie under a hot grill to brown the top.
To freeze place the pie into suitable containers, cover and label with recipe name and date. The pie can then be defrosted at a later date and reheated in the oven or microwave. If frozen in an oven-proof container the pie can be cooked from frozen for approximately 30 minutes at 200C/400F/Gas Mark 6.
Potato Facts and Information
Potatoes are a starchy , tuberous crop from the nightshade Solanum tuberosum L. There is a vast number of cultivated varieties that are eaten all over the world in a range of dishes. Potatoes contain antioxidants including vitamin C, carotenoids, and anthocyanins, potassium, magnesium, vitamin B6 and vitamin C. They are also a good source of fibre and are a naturally gluten free food.
Potatoes can be prepared and eaten in many ways and included in sweet and savoury recipes. They can be mashed, boiled, roasted, used in salads or baked whole in their skins as well as being made into the popular chips, crisps and wedges. This versatile vegetable can also be used in scones, bread and also making pastry.
Ten Potato Facts
- There is a potato museum in Idaho, USA.
- The Incas believed that potatoes had healing powers, including helping to heal broken bones and prevent rheumatism.
- One 8oz baked (jacket) potato has approximately 100 calories.
- Roughly 20% of a potatoes nutrition is found in the skin.
- The word potato comes from the Spainish word patata.
- Although they share the same name, the sweet potato is in fact a root vegetable and belongs to the Convolvulacae family of plants.
- One medium potato contains about 45% of the recommended daily amount of vitamin C.
- The earliest farming of potatoes is believed to be in Peru in around 1400BC.
- Potatoes are fat free but are high in simple carbohydrates, which can lead to weight gain.
- Potato plant stems, branches, leaves and fruits are toxic due to containing alkaloids such as arsenic, chaconine and solanine.
Haricot Beans Facts and Information
- Haricot beans are a great source of protein, fibre, potassium and selenium.
- They are also known as navy beans.
- Haricot beans are widely used in French, Spanish, Portuguese and South America cooking.
- These beans are rich in folic acid, iron, B vitamins and magnesium.
- Haricot beans can be eaten hot or cooled and used in salads.
- The scientific name for this variety of bean is Phaseolus vulgaris.
- Half a cup of cooked beans contains approximately 100 calories.
- Haricot beans are low in fat and sodium.
- Beans are grown on every continent except Antarctica.
- Brazil and India are the largest producers of dried beans in the world.
Haricot beans are small, creamy white oval bean. They have a smooth, buttery texture and a mild taste. They are used to create the famous American dish Boston baked beans. These beans absorb other flavours well and so are commonly used in bean salads, vegetable soups, slow-cooked dishes such as casseroles and stews and in pasta dishes.
© 2016 Claire