Pot Pie Goodness
Did the title get your attention? For the protein obsessed, this recipe is a complete gem, while also getting in a huge does of fiber and staying low in fat. It’s become something of a challenge for me to find at least one dish a week that is not only something I want to eat after a long day when I have no appetite but packs in a macro boost while shoving in as much micro nutrient density as possible. I want to continue building muscle, which requires a lot of things–chiefly eating at night after lifting when I really don’t want to.
My mission is also to get my iron levels back up. As a lifelong anemic, lifting has quickly depleted any reserves I had, and while I’m supplementing twice a day, I’d like to cut that back in time. As such, I have added lentils to my ongoing Amazon order along with hemp seeds (to make my own milk) and cook as much as possible in my cast iron arsenal. I’ve also worked very hard to not drink any coffee or tea after eating for 2 hours as both of reduce the absorption of plant based iron significantly.
Initially, I wanted shepherds pie. And then I remembered that every time I make a shepherds pie, I’m never satisfied. But I knew I wanted something lentil based and something with potatoes. I saw a similar recipe over on Bon Appetite–which is where the gouda idea came from. For my version, I cut out most of the the added oil and salt. I also added some different herbs and more veggies. The crust is almost the same as the one offered there, except I swapped out for a whole grain version…. and obviously wouldn’t use dairy cheese.
The green goddess gouda may not look too pretty but it is just the subtle tang this pot pie needed to make it a bit more interesting. I was drawn to it since it is bean based. While I did use cashew milk to make it, the beans added a nice touch. I may make it again using the agar to see if it makes a nice based gouda hors d’oeuvre. Another day.
Protein-Packed Pot Pies
1/2 cup lentils
1 -ounce package dried porcini mushrooms
8 ounce package fresh sliced baby bellas
1 sweet onion
3 small/medium carrots, coarsely chopped
3-4 fresh sage leaves (about 1 teaspoon)
2-3 fresh springs thyme (about 1/2 teaspoon)
1 fresh sprig rosemary (about 1/4 teaspoon)
2 cloves garlic
2 Tablespoons whole wheat pastry flour
2 potatoes, chopped (I used yellow Yukon)
1 Tablespoon soy sauce
1 heaping tablespoon tomato paste
1 cup frozen (or fresh) peas
1 cup pinto beans
1 1/4 cup whole wheat pastry flour
1/3 cup corn meal
1 1/2 teaspoons baking powder
1/4 cup Earth Balance margarine
1/2 cup unsweetened soy milk
1/2 teaspoon apple cider vinegar
1 recipe Green Goddess Gouda (liquid smoke and agar omitted)
- Bring three cups of water and lentils to a boil, reduce to simmer, cover and let cook 25 minutes. Drain lentils and mix with frozen peas. Set aside.
- Soak dried mushrooms in 3 cups of hot water while the lentils cook. Drain (reserving the liquid) and chop mushrooms. Set aside.
- In a large skillet over medium-high heat, add fresh mushrooms. Allow to cook 4-5 minutes, adding a few drops of water as needed to prevent sticking. Mushrooms should release their own water in the process, so if water is initially needed, add a teaspoon or two as needed.
- Add onion, carrots, herbs, and garlic to the mushrooms. Reduce to medium heat and allow to cook 3-4 minutes until onion and carrots start to soften.
- Sprinkle pastry flour over the vegetables in the pan and toss to coat. Mixture will get sticky and dry very quickly. Allow to cook like this for a minute.
- Add reserved liquid, potatoes, soy sauce, tomato paste, and potatoes. Reduce heat to medium-low and allow to cook, stirring occasionally, for 15-20 minutes, until the potatoes are soft.
- Remove from heat and mix with lentils, peas, and beans.
- To make the crust, add the cider to the soy milk (or any non dairy unsweetened milk) and allow to sit while you add everything else to a bowl of food processor and combine until crumbly. A food processor is faster, but a pastry knife or (worst case) a big fork will also do the trick.
- Add the milk to the dough and work to just combined. Dough will be sticky.
- Prepare the filling in individual or a single big casserole dish (this makes about 5 servings).
- Drop small pieces of dough over the top of the filling. It will not be completely covered but you don’t want big gaps between pieces.
- Spread the green goddess gouda over the top of the dough.
- Bake at 350 degrees for about 30 minutes. Will be done with a toothpick stuck into the crust comes out clean.
Serve warm, sprinkled with a little nutritional yeast.