Tofu-vegetable Pot Pie
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Grains | Vegan | Main dish, Vegan, Vegetarian | 8 | Servings |
INGREDIENTS
| 1 | c | Apple juice or white wine |
| 1 | c | Onion, sliced |
| 2 | Garlic cloves, minced | |
| 2 | c | Zucchini, sliced |
| 2 | Red bell peppers, seeded | |
| and chopped | ||
| 2 | Green bell peppers, seeded | |
| and chopped | ||
| 1 | c | Carrots, sliced |
| 1 | c | Swiss chard, chopped |
| 1 | c | Corn, frozen |
| 1/2 | c | Peas, frozen |
| 4 | oz | Tofu, firm cubed |
| Salt and pepper to taste | ||
| 1/2 | t | Thyme |
| 1/4 | t | Cayenne |
| Basic Biscuit Crust |
INSTRUCTIONS
Preheat oven to 350 degrees. Coat an 8-cup casserole dish with vegetable spray. In a heavy pan over medium-high heat, heat juice or wine until simmering; add onion and garlic. Cook, stirring, 3 minutes. Add zucchini, peppers and carrots; cover and cook 5 minutes. Add chard, corn, peas and tofu; cook, uncovered, 2 minutes. Remove from heat and season with salt, pepper, thyme and cayenne. Pour into prepared casserole dish. Top with Basic Biscuit Crust. Do not seal edges. Bake 30 to 40 minutes, or until crust is golden brown. Serves 8. Per serving: 224 cal; 7 g prot; 4 g fat; 38 g carb; 8 mg chol; 444 mg sod; 4 g fiber; vegan Vegetarian Times, Nov 93/MM by DEEANNE From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 120
Calories From Fat: 10
Total Fat: 1.2g
Cholesterol: 0mg
Sodium: 36.7mg
Potassium: 348.1mg
Carbohydrates: 24.6g
Fiber: 3.1g
Sugar: 5.2g
Protein: 3.4g