- 1 Tblsp olive oil
- 1 pound mushrooms, quartered or sliced (see notes below)
- 4 carrots (12 oz), cut into a large dice
- 2 celery stalks, sliced into 1/4″ pieces
- 1 small yellow onion, chopped
- 1/2 tsp dried thyme
- 1/2 tsp salt
- 1/4 tsp black pepper
- 3 Tblsp whole wheat flour (see notes below)
- 1.25 cups vegetable broth
- 1 cup frozen peas
- 1 8-oz box seitan, cut into a large dice
- 1/3 sheet puff pastry, thawed (~3 oz)
- Heat the olive oil in a very large skillet over medium-high heat for 1 minute.
- Add the mushrooms, carrots, celery, onion, thyme, salt, and pepper. Cook, stirring occasionally, for 12-15 minutes, or until the vegetables are tender.
- While the mixture is cooking, heat the oven to 400 degrees (F), and spray an 8″x8″ glass baking dish with nonstick spray. (Then set it aside.)
- Once the veggies in the mixture are ready, add the flour and cook for 30 seconds, stirring constantly.
- Add the broth, peas, and seitan, and bring the mixture to a boil.
- Transfer the mixture to the prepared baking dish.
- Cut the puff pastry into 4 even squares, and place each square on top of the mixture.
- Set the baking dish on a rimmed baking sheet, and bake 25-30 minutes, or until the crust is golden.
- Remove the dish from the oven, and let stand 10 minutes before serving.
Makes 4 servings.
Nutritional information per serving, filling only (approximates): 245 calories, 5 g fat, 28 g carbohydrate, 10 g fiber, 10 g sugar, 20 g protein.
Nutritional information per serving, with puff pastry (approximates): 325 calories, 10.5 g fat, 34.5 g carbohydrate, 10 g fiber, 10.5 g sugar, 21 g protein.
- I used 1/2 pound of button (white) mushrooms, and 1/2 pound of cremini (small portobello) mushrooms.
- All-purpose flour can be used in place of the whole wheat flour if preferred.
Mental Cost (ingredient availability): Low.
Financial Cost (ingredient cost): Low.
Emotional Cost (cooking skill level): Low.
Time Cost (recipe preparation): Medium – but most of the time is hands-off.
Life Cost (clean up time/effort): Pretty low.
Worth It? (rate from 1-5): 4.99.
The Bottom Line: Will I make this recipe again?
I love pot pies; they’re savory, rich, saucy, hearty – and most of them have wonderful crusts. Unfortunately, pot pies usually taste so good because they are full of stuff that is so bad for one’s body. A small pot pie can easily approach 1,000 calories and 35+ grams of fat – not to mention that finding one with an absence of animal flesh (as well as any modicum of vegetables) is usually pretty close to impossible.
So what’s a healthy, vegetarian, pot-pie-lovin’ gal to do? Make her own, of course. ;)
This recipe turned out incredibly well. The texture of the pie was great: all of the veggies were soft, but not mushy. The gravy of the pie was darn near perfect: saucy, but not soupy; thick enough to hold everything together, but not runny. (I loathe runny pot pies.) The consistency and flavor malleability of the seitan is such that non-vegetarians might even be ‘tricked’ into thinking that the dish has beef in it. (Indeed, my carnivorous husband had two servings of this meal, and thoroughly enjoyed them both.) The portions of this dish are HUGE (as in, I almost couldn’t eat a full serving), yet the nutritional components are incredibly reasonable (and dare I even say ‘healthy’). The recipe is also flexible in that it can support any individual’s desired pot-pie topper. (Some people are sticklers for biscuits, others like puff pastry, still others like actual pie crust…) And if a person wanted to eat the mushroom/veggie base with no topper at all and treat it like a stew instead, that would be 100% acceptable as well. Talk about options!
Assembly of this meal is wonderfully simple. It does take around an hour to make from start-to-finish; but much of that time is hands-off. Given the truly great rewards that this dish yields, I will happily invest the hour to make this meal again. It’s a wonderful option for a brisk fall or cold winter evening; a terrific dish to snuggle in with and watch the snow fall (or the television athletes run). ;)