LITTLE SPICY VEGGIE PIES
Each individual potato-topped pie provides four of your 5-a-day, and is healthy, vegan, low calorie and gluten-free too. Get ahead and freeze for another day
Provided by Sara Buenfeld
Categories Dinner, Lunch, Main course, Supper
Time 1h5m
Number Of Ingredients 14
Steps:
- To make the topping, boil the potatoes for 15-20 mins until tender then drain, reserving the water, and mash with the ground and fresh coriander and yogurt until creamy.
- While the potatoes are boiling, heat the oil in a large pan, add the ginger and fry briefly, tip in the curry powder and garlic, stirring quickly as you don't want it to burn, then tip in a can of chickpeas with the water from the can. Stir well, then mash in the pan to smash them up a bit, then tip in the second can of chickpeas, again with the water from the can, along with the carrots, corn, bouillon and tomato purée. Simmer for 5-10 mins, adding some of the potato water, if needed, to loosen.
- Heat the oven to 200C/180C fan/gas 6. Spoon the filling into four individual pie dishes (each about 10cm wide, 8cm deep) and top with the mash, smoothing it to seal round the edges of the dishes. If you're following our Healthy Diet Plan, bake two for 25 mins until golden, and cook half the spinach, saving the rest of the bag for another day. Cover and chill the remaining two pies to eat another day. Will keep in the fridge for four days - if following the Healthy Diet Plan pop the extra two pies in the freezer for the end of the week. If freezing, to reheat, bake from frozen for 40-45 mins until golden and piping hot.
Nutrition Facts : Calories 478 calories, Fat 15 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 60 grams carbohydrates, Sugar 10 grams sugar, Fiber 17 grams fiber, Protein 18 grams protein, Sodium 0.4 milligram of sodium
SPICY VEGGIE PIES WITH PEANUT BUTTER MASH
Enjoy these full-flavoured spicy veggie pies with peanut butter mash. Loaded with protein and carbs, they're an ideal post-exercise dinner choice
Provided by Sara Buenfeld
Categories Dinner
Time 1h40m
Yield Serves 4 (makes 2 pies)
Number Of Ingredients 20
Steps:
- Put the onion, garlic, ginger and spices in a bowl and blitz with a hand blender to a smooth paste. Heat the oil in a large non-stick frying pan, add the spice paste, cover and cook over a low heat for 5 mins, stirring. Tip in the tomatoes, plus a can of water, then add the celery, aubergine, sweet potato, tomato purée, bouillon powder, bay leaf, chilli and beans, along with the water in the can. Cover and simmer for 30 mins, stirring every now and then. If it looks dry, add a drop more water.
- Meanwhile, heat the oven to 220C/200C fan/gas 7. Boil the potatoes for about 15 mins, then drain well and mash with the peanut butter, lime juice, almond milk and coriander. Spoon the filling into two pie dishes (ours were 24cm x 17cm), then dot the mash over the top and spread to cover. Bake one pie for 15 mins to serve straightaway. If you're following the Healthy Diet plan chill the remaining pie to eat another day. Will keep chilled for up to three days. To reheat, bake at 190C/170C fan/gas 5 for 30-40 mins or until piping hot.
Nutrition Facts : Calories 604 calories, Fat 15 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 83 grams carbohydrates, Sugar 21 grams sugar, Fiber 21 grams fiber, Protein 24 grams protein, Sodium 1.4 milligram of sodium
SPICY PEANUT PIES
Bake our healthy, African-inspired peanut pies for a delicious veggie dinner. A portion provides all of your 5-a-day, plus iron, fibre, folate and vitamin C
Provided by Sara Buenfeld
Categories Dinner, Main course, Supper
Time 1h15m
Yield Makes 2 pies, each serves 2
Number Of Ingredients 18
Steps:
- Heat oven to 200C, 180C fan, gas 6. Steam the potatoes for the mash for 20 mins until tender, adding the cauliflower to the steamer after 10 mins. Heat the oil for the filling in a non-stick pan, add the ginger and chilli and stir around the pan until starting to soften. Stir in the dried spices then add the leeks and peppers and cook, stirring frequently, until they are softening.
- Tip in the tomatoes and tomato purée with the cauliflower and 150ml water, and the bouillon. Cover and simmer for 10 mins.
- Stir the peanut butter with 100ml water to loosen the consistency, then stir into stew and cook 5 mins more. Spoon equally into 25cm by 18cm pie dishes.
- For the mash, tip the beans into a bowl, add the coriander and chilli powder and mash well. Add the potatoes and roughly mash into the beans so it still has a little texture. Pile on top of the filling in the pie dishes and carefully spread over the filling to enclose it.
- Bake one for 35 mins and chill the other for another day. It will keep for 3 days. Reheat the remaining pie as above, adding an extra 15 mins as you're cooking it from cold.
Nutrition Facts : Calories 478 calories, Fat 16 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 55 grams carbohydrates, Sugar 15 grams sugar, Fiber 15 grams fiber, Protein 21 grams protein, Sodium 1.1 milligram of sodium
SPICY VEGETABLE PIE
This spicy vegetable pie is topped with mashed potatoes instead of short crust pastry to keep it low in calories and fat. you can adapt it to your liking and use any vegetables that are available or you like.
Provided by Javed
Categories Potato
Time 1h15m
Yield 6 serving(s)
Number Of Ingredients 19
Steps:
- Heat oven to 200c/gas 6.
- heat oil in a large pan. then cook onions, garlic and chilli on low heat for 5 minute.stir in garam masala. tumeric and cumin and cook for futher1min.
- Add all vegetables except peas stir them inches now add 300ml/1/2 pint water and bring to boil and then simmer for 5 min.drain but reserve the liquid and add peas to vegetables.
- Melt butter in pan, stir in flour, then cook for 1 min.then stir in reserved liquid and cook till thick sauce is formed. remove from fire and stir in yogurt, corriander and vegetables.add seasoning to your requirement. Leave it to cool.
- Spoon mixture into pie dish and top it with mash or short crust pastry. If usinfg potato mash, stir in paprika while mashing potatos, make small hole in middle and bake in oven for 25 to 30 minute.
Nutrition Facts : Calories 5771.5, Fat 30.1, SaturatedFat 9.8, Cholesterol 8.9, Sodium 6532.9, Carbohydrate 1212.6, Fiber 548.6, Sugar 523.7, Protein 436
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