Winter vegetable pie
One portion of this delicious vegetarian shepherd's pie contains all 5 of your recommended 5-a-day intake
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 mins
Cook 45 mins
Vegetarian, Low-fat, Super healthy
- Heat 1 tbsp of the oil in a flameproof dish over a medium heat. Add the onions and cook for 10 mins until softened, then stir in the flour and cook for a further 2 mins. Add the carrots, cauliflower, garlic and rosemary, and cook for 5 mins, stirring regularly, until they begin to soften.
- Tip the tomatoes into the vegetables along with a can full of water. Cover with a lid and simmer for 10 mins, then remove the lid and cook for 10-15 mins more, until the sauce has thickened and the vegetables are cooked. Season, stir in the peas and cook for 1 min more.
- Meanwhile, boil the potatoes for 10-15 mins until tender. Drain, then place back in the saucepan and mash. Stir through enough milk to reach a fairly soft consistency, then add the remaining olive oil and season.
- Heat the grill. Spoon the hot vegetable mix into a pie dish, top with the mash and drag a fork lightly over the surface. Place under the grill for a few mins until the top is crisp golden brown.
PER SERVING
388 kcalories, protein 15g, carbohydrate 62g, fat 8 g, saturated fat 2g, fibre 11g, sugar 18g, salt 0.3 g
Recipe from Good Food magazine, February 2012.
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http://www.bbcgoodfood.com/recipes/1897697/
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Ingredients
- 2 tbsp olive oil
- 2 onions , sliced
- 1 tbsp flour
- 300g (about 2 large) carrots , cut into small batons
- ½ cauliflower , broken into small florets
- 4 garlic cloves , finely sliced
- 1 rosemary sprig, leaves finely chopped
- 400g can chopped tomatoes
- 200g frozen peas
- 900g potatoes , cut into chunks
- up to 200ml/7fl oz milk
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 mins
Cook 45 mins
Vegetarian, Low-fat, Super healthy
Ingredients
- 2 tbsp olive oil
- 2 onions , sliced
- 1 tbsp flour
- 300g (about 2 large) carrots , cut into small batons
- ½ cauliflower , broken into small florets
- 4 garlic cloves , finely sliced
- 1 rosemary sprig, leaves finely chopped
- 400g can chopped tomatoes
- 200g frozen peas
- 900g potatoes , cut into chunks
- up to 200ml/7fl oz milk
PER SERVING
388 kcalories, protein 15g, carbohydrate 62g, fat 8 g, saturated fat 2g, fibre 11g, sugar 18g, salt 0.3 g
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31 January 2013
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31 January 2013
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01 February 2013
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21 February 2013
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