There are very few dishes that scream ‘comfort’, as much as a pie. In time for British Pie Week which is upon us Make Your Switch is celebrating healthy ways to enjoy this underrated British favourite.
Lentil and Mushroom Pie
Endless variations and flavour combinations mean that this is a dish that need never get boring so shed the image of greasy fat laden and pastry heavy takeaway dishes and be prepared to see this humble dish in a whole new light.
Firstly we need to ditch the idea that a pie needs to be heavy in meat and totally encased in pastry. So how should we give the pie a healthy facelift?
Using pastry? Opt for a single and thin layer on top and seal this around the edges of an ovenproof dish. This means that per serving the amount of pastry is really small and providing your pie filling is rich in lean proteins and veggies, you can have a really nutritious (and comforting!) dish.
Want a pastry alternative? Opt for mashed potato and try a combination of sweet potato, white potato and/or even celeriac which works well. This can be a low carbohydrate and lower calorie pie topping whilst potentially boosting your fruit and vegetable intake by another portion.
Alternatively try slicing rounds of potato thinly and layering them on the top of your pie filling. These crisp up in the oven and provide a delicious and lower fat healthy pie topping.
Now onto the fillings:
Traditionally pies tend to be high in fat (from the pastry and choice of meat filling) and high in salt (from the gravy / sauce in the pie).
Here are our tips for a super healthy pie filling:
1) Load up on veggies to boost vitamin, mineral and antioxidant content. This will also boost fibre content which helps to maintain a healthy gut and keeps us fuller for longer.
2) Incorporate some form of lean protein. This could be tofu, beans or pulses or some form of veggie sausage/mince product.
3) Watch the amount of salt that you add in the stock. We would always suggest adding minimal amounts whilst cooking and then seasoning at the table when and only when you have tasted it and reckon that it needs more….you will be surprised how little you need to add with all of the wonderful flavours that are already in the pie.
4) Remmber that if you make a casserole /stew as your pie base, some of the vitamins from the vegetables will leach out into the cooking water. If this is then incorporated into the pie then you have easily upped the nutirional stakes and avoided chucking away a load of the good stuff.
Specialist diets and pies?
Fear not because the range and variety of options available today mean that whether you are vegan, vegetarian, gluten-free, lactose-free… there is a perfect pie for you.
A note on pastry:
I rarely make my own! We lead busy lives and the ready made (even ready rolled) options are so good and so reasonably priced that it is hard to imagine why anyone would bother if you don’t have lots of time. It used to be perhaps because you wanted a specialist pastry; gluten-free or vegan for example. Thankfully however, it is now very easy to find ready make gluten-free and vegan options and these are delicious and in my experience far better (the gluten-free ones especially) than any crumbly and un-rollable attempts that I might have created.
Vegan Pies
Impossible? No!
Delicious ? Yes!
It is perfectly possible to have a delicious AND healthy vegan pie on the table this evening. Most of the ready-made pastry options are suitable for vegans because they just use vegetable fat so that leaves only the filling to think about. As with any meal it is about balance so try to ensure a healthy combination of veggies, proteins (tofu, pulses, beans) and healthy fats (seeds, nuts).
Also get excited about adding spices, herbs, chilies and really experimenting with whatever your store cupboard has to offer!
Here are our top vegan pie ideas:
- DIY ‘open’ pie – This is a simple and speedy dinner favourite in our house and can be tweaked to use up whatever happens to be in your fridge. Roll out a sheet of puff pastry (I always use ready made puff pastry and check the ingredients to ensure that it is vegan friendly if necessary) and brush with a little vegetable oil. Prick the base with a fork several times and pop into a hot oven for a few minutes to crisp up (this prevents the base getting soggy….and noone likes a soggy bottom!).
- Spread your choice of sauce / base over the pastry leaving a 2 cm gap all around the edge where the sides can puff up. I love tomato sauce mixed with a little red pesto but just experiment here.
- Now top with olives, sundried tomatoes, pine nuts, cherry tomatoes, leftover roasted vegetables….anything!
- Bake until nicely crisp around the edges and then pop a few extras on before serving such as rocket or spinach leaves, some toasted seeds or some vegan ‘parmesan’ if you like!
Serve the following pie recipies with a big green salad.
One Hour Vegan Pot Pies
These are a fabulous take on a pie. Simple to create and they look impressive whilst tasting even better. They are very versatile and you can tweak ingredients to work with what you have to hand.
Prep time
20 mins
Cook time
40 mins
Total time- 1 hour
Easy, 1-hour vegan pot pies loaded with veggies and topped with flaky, from-scratch vegan biscuits!
Author: Minimalist Baker
Recipe type: Dinner
Cuisine: Vegan
Serves: 5
Ingredients
- 3/4 cup chopped yellow onion (~ 1/2 medium onion)
- 1 large clove garlic, minced
- 2 cups veggie broth (vegan friendly, such as Orrington farms)
- 2 cups frozen mixed vegetables (corn, green beans, carrots | or sub fresh)
- 1/4 cup unsweetened plain almond milk
- ~1/4 cup unbleached all purpose flour (or sub other thickener of choice)
- 2 bay leaves
- sea salt and black pepper
- 1 batch Best Damn Vegan Biscuits (or sub store-bought, pie crust, or puff pastry)
Method
- Preheat oven to 425 degrees F.
- Add 2 Tbsp olive oil to a large saucepan over medium heat, then add onion and garlic and a pinch of salt – stir. Cook until soft – about 7 minutes.
- Add the flour and stir with a whisk, then slowly whisk in the broth.
- Add almond milk, bay leaves and stir. Simmer until the mixture is thickened (about 10 minutes). If it still appears too thin, scoop out 1/2 cup of the broth and add 1-2 Tbsp more flour and whisk. Add back into the pot to thicken. Wait a few minutes, then repeat if necessary.
- While the sauce is thickening, prepare biscuits (if using). Cut out, leave unbaked, and set aside.
- Once the sauce is thickened, add the frozen vegetables and cook for 4-5 more minutes. Taste and adjust seasonings, adding more salt and pepper if needed.
- Discard the bay leaves and divide the mixture evenly between 5-6 lightly greased ramekins or a 8×8 baking dish. Top with vegan biscuits and brush the tops of the biscuits with melted vegan butter. Set your 8×8 dish or ramekins on a baking sheet to catch overflow and bake until the biscuits are golden brown and the filling is bubbly (about 14-17 minutes). Let cool for 5 minutes before serving.
- If making ahead of time, simply spoon the cooked veggie mixture into your ramekins or dish, top with uncooked biscuits, and freeze. When ready to prepare, preheat oven to 425 degrees and cook until the biscuits are golden brown and the mixture is bubbly – roughly 20-30 minutes.
Deep Dish Apple Crumble Pie
Deep Dish Apple Crumble Pie that's perfect for fall and requires just 1 bowl!
Author: Minimalist Baker
Recipe type: Dessert
Cuisine: Vegan
Serves: 8
Ingredients
- For the pie crust (yields 1, 10″ crust)
- 1 heaping cup unbleached all purpose (sub up to half with whole wheat pastry flour)
- 1/2 teaspoon salt
- 6 Tbsp cold butter (non-dairy for vegan)
- 3-6 Tablespoons cold water
- For the filling:
- 7 apples, cored, peeled and sliced (a mix of sweet and tart)
- scant 3/4 cup sugar
- 1 teaspoon cinnamon
- 1 Tbsp flour
- 1 Tbsp butter (non-dairy for vegan, such as Earth Balance)
- For the crumble topping:
- 1 cup rolled oats
- 1/2 cup almond meal
- 1/2 cup roughly chopped pecans (or just do 1 cup almond meal)
- 1/3 cup packed light brown sugar
- pinch sea salt
- 4 Tbsp cold butter (non-dairy for vegan), or sub olive oil
Instructions
- Preheat oven to 400 degrees.
- For the crust: Mix salt in flour and cut butter into flour with a fork or pastry cutter until well blended. Add enough water until the dough scrapes away from the bowl - usually about 3-5 Tbsp.
- Remove from bowl, mold together with hands on a well-floured surface. Form into a 1-inch thick disc and then roll out into an even circle, adding more flour if it's sticky.
- Use the rolling pin to roll it up and lay it gently over a 10-inch cast iron skillet or pie baking dish and gently form it to the edges with your fingers. It should extend to the top of the pan but you don't have to crimp the edges or anything - we're going for rustic. Refrigerate until you're ready to add the apples.
- Next prep the apples. Add them to the same bowl as you made the dough in and toss with sugar, cinnamon and flour. Add to pie crust and top with 1 Tbsp butter, scored into little dots or strips.
- Next prep the topping. In the same bowl mix, add the crumble topping ingredients and mix with fingers or a pastry cutter until crumbly. Then pour it over the pie, spreading it evenly to coat. Bake at 400 for 35-45 minutes, or until the pie is warm and bubbly and the top is golden brown. If you notice the crumble top getting too brown, simply top it with foil.
- Let rest for 30 minutes before slicing.
Big Puff Pie
A big simple puff pie! Another pie that I tried from the veganuary site and I loved it. It was really easy to make and isn’t too pastry heavy, basically a puff pastry hat sits on top of a lovely veggie stew. I also love the fact that the recipe gives you options so you just pick and mix your filling according to what is in your fridge and storecupboard.
Preparation
Serves 4-6 takes 45 minutes
Choose from ONE of the four protein options below:
- Tempeh, 225g pack. Steam for about 5 minutes then chop into cubes and fry in a little oil and drizzle with soya sauce
- Frozen tofu, 225g pack or thereabouts. Freezing tofu gives it a more solid, chewy texture. Chop it into cubes then place in a plastic tub with an airtight lid in the freezer. Defrost before using and fry in hot oil until golden brown and drizzle with soya sauce
- Seitan (wheat gluten). Yakso brand 350g jars from health food shops OR Companion brand plain gluten or veggie chicken, 300g tins from Oriental grocers – drain each of these. Any liquid can be incorporated into the pie’s gravy
- TVP dried chunks, about 10-15, soaked in hot stock for 20-30 minutes until soft enough to cook.
Ingredients
- Pie Filling:
- 2 tbsp olive oil
- 1 medium-large onion, chopped
- 1 clove garlic, crushed
- 200g/7oz mushrooms, chopped if medium or large, left whole if small button variety
- One of the protein options as below in Preparation
- 6 tsp vegan gravy granules (plain Bisto is fine) made up with 300g/12fl oz boiling water
- 1 tbsp porcini mushrooms, soaked in boiled water then chopped into small pieces with scissors. Reserve the soaking water and include it in the 300ml needed for the gravy – see above
- 1 tbsp Dijon mustard
- 1 tsp mixed dried herbs
- 1-2 tsp shoyu or tamari type soya sauce
- 2 tbsp sherry or red wine
- 100g/3oz frozen peas
- Black pepper (gravy granules and soya sauce should provide enough salt)
Black Bean and Vegetable Cottage Pie With Cauliflower Potato Mash
There's little that is more comforting than pie topped with mashed potatoes. This cottage pie which we have designed for clients of Make Your Switch health and well-being site is packed with black beans and veggies like carrots, cabbage, and spinach that have been cooked in a savory sauce with caramelized onions. The finished dish is packed with protein that has a wonderful fresh taste and is absolutely heavenly.
Ingredients:
- 1 cup dried black turtle beans, or your preferred pulses, cooked to instruction
- 1 tablespoon vegetable oil
- 1 medium onion, finely chopped
- 2 small carrots, chopped
- 1 stick celery, finely chopped
- 2 garlic cloves, minced
- 3.5 ounces fresh spinach, chopped
- 10 ounces green cabbage, finely chopped
- 1 pint vegetable stock
- 2 tablespoons vegan Worcestershire sauce
- 2 tablespoons tomato purée
- 2 tablespoons nutritional yeast
- 1 bay leaf
- 1 teaspoon dried thyme
- 1/2 teaspoon black pepper
- 1/2 teaspoon agave nectar
- 2 tablespoons plain flour
- 10.6 ounces cauliflower, steamed
- 10.6 ounces potatoes, steamed
- 2 tablespoons vegan butter
- 1/2 teaspoon sea salt
- 2 tablespoons nutritional yeast
Method
- Start by steaming the vegetables for the topping so that they are cooled down for when needed.
- Preheat the oven to 400°F.
- In a frying pan, add the oil and gently fry the onions, garlic, celery, and carrots with a very small pinch of salt (to aid in caramelization) until the onions have softened and become caramelized.
- Now add the cabbage and spinach, mix well and fry for a further 2-3 minutes. Shake over the flour and stir into the vegetable mixture and when completely stirred in, add the stock and all of the other filling ingredients.
- Cook on a medium to low heat until the sauce has thickened and the vegetables are a little more tender.
- Put to one side and prepare the topping.
- Put all of the topping ingredients in a bowl and mash together.
- Put the dish together by placing the filling in a baking dish and topping with the potato and cauliflower mash. Bake for 40-45 minutes and until the topping is golden brown.
Roast vegetable and houmous pie
This unusual pie filling works like magic! This recipe isn’t vegan because of the egg and milk wash to glaze the pastry but this is super simple to adapt – just use a couple of spoons of soya/dairy-free milk instead and this will work just fine.
Ingredients
- For the pie crust (yields 1, 10″ crust)
- 1 heaping cup unbleached all purpose (sub up to half with whole wheat pastry flour)
- 1/2 teaspoon salt
- 6 Tbsp cold butter (non-dairy for vegan)
- 3-6 Tablespoons cold water
- For the filling:
- 7 apples, cored, peeled and sliced (a mix of sweet and tart)
- scant 3/4 cup sugar
- 1 teaspoon cinnamon
- 1 Tbsp flour
- 1 Tbsp butter (non-dairy for vegan, such as Earth Balance)
- For the crumble topping:
- 1 cup rolled oats
- 1/2 cup almond meal
- 1/2 cup roughly chopped pecans (or just do 1 cup almond meal)
- 1/3 cup packed light brown sugar
- pinch sea salt
- 4 Tbsp cold butter (non-dairy for vegan), or sub olive oil
Instructions
- Preheat oven to 400 degrees.
- For the crust: Mix salt in flour and cut butter into flour with a fork or pastry cutter until well blended. Add enough water until the dough scrapes away from the bowl - usually about 3-5 Tbsp.
- Remove from bowl, mold together with hands on a well-floured surface. Form into a 1-inch thick disc and then roll out into an even circle, adding more flour if it's sticky.
- Use the rolling pin to roll it up and lay it gently over a 10-inch cast iron skillet or pie baking dish and gently form it to the edges with your fingers. It should extend to the top of the pan but you don't have to crimp the edges or anything - we're going for rustic. Refrigerate until you're ready to add the apples.
- Next prep the apples. Add them to the same bowl as you made the dough in and toss with sugar, cinnamon and flour. Add to pie crust and top with 1 Tbsp butter, scored into little dots or strips.
- Next prep the topping. In the same bowl mix, add the crumble topping ingredients and mix with fingers or a pastry cutter until crumbly. Then pour it over the pie, spreading it evenly to coat. Bake at 400 for 35-45 minutes, or until the pie is warm and bubbly and the top is golden brown. If you notice the crumble top getting too brown, simply top it with foil.
- Let rest for 30 minutes before slicing.
Leek and Mushroom Pie
This pie is super comforting but instead of lining the dish with pastry, why not just have a pastry lid. Use a little water or soya milk to pinch the edges of the pastry so that it sticks to the rim of your pie dish / bowl. Using just a lid will slash the fat and carbohydrates in the dish, making room for more lean protein and veggies!
Ingredients
Pastry, either premade or homemade is fine, homemade will of course be tastier
1 Leek (roughly chopped)
6 Mushrooms (roughly chopped)
2 Cloves of Garlic (chopped)
Handful of chopped chives
Cream Sauce Ingredients:
3 Tbsp Plain Flour
4 Tbsp Dairy Free Butter
Soya Milk
Method:
- Add 1 tbsp of dairy-free butter to a pan with a splash of oil, and add the leek and mushrooms to the pan. Pre-heat oven to 200C
- After 2 minutes add the 2 cloves of chopped garlic and continue to cook the leek/mushroom/garlic combo.
- Whilst leaving the above on a low heat to slowly cook through, you can start making the white creamy sauce. To do this melt 3 large tbsp of butter in a pan.
- When this has melted, take off the hob and add 3 heaped tbsp of plain flour, and mix in ensuring they aren’t separated in any way.
- Then you can add the milk, one splash at a time until it is a thick sauce, but not too thick or it will just make the pie taste like flour (to check this just taste the sauce when you think it’s saucey enough, and if it tastes very floury add a splash more milk). If you then accidentally add too much milk I’m sure you could add more flour to balance it back out!
- Make sure to continuously stir the leek/mushroom/garlic combo on the other hob, and when the white sauce is done you can add the chopped chives to the veggie pan for about 2 minutes.
- Now you can roll out your pastry. I am not a pastry expert and feel I rolled mine a little too thick, so next time I’d make sure it really is very thin, but not too thin that it’ll all fall apart!
- Coat the bottom of the pie dish (or in my case a take-out carton!) with butter to grease, then add the pastry.
- Now pour the cream sauce into the veg pan, and mix to make sure all veg is covered by sauce. In my photos, you can see mine looks a little oily. I think this must be from the butter in the veg pan, which sort of sat on top rather than emulsifying in the sauce, but the filling tasted amazing so I wouldn’t worry about this too much.
- Pour this creamy-veggie combo into the pie dish.
- Roll out another piece of pastry, and place it on top of the pie, making sure you cover all the edges.
- Pinch along the edges of the pie firmly to make sure the lid and sides do not separate when you take the pie out of the dish (like mine kinda did!).
- Slit holes in the top of the pie to let the hot air out whilst it is cooking in the oven.
- Place in 200 C pre-heated oven for around 30-40 minutes. I’m still getting used to my new oven but mine took 30 minutes after I was checking it every 5 minutes with paranoia that it would burn
Tagged in Vegan