nutritional information

Per Serving:

  • Calories: 178
  • Protein: 7 g
  • Total Fat: 8 g
  • Saturated Fat: 1 g
  • Carbohydrates: 23 g
  • Cholesterol: 0 mg
  • Sodium: 344 mg
  • Fiber: 4 g
Vegan

Wheat- and Gluten-Free New-Fashioned Pot Pie

6 Servings

In this recipe, a combination of soy, rice and potato starch flours are used in the crust; cornstarch replaces wheat flour as the thickener in the filling; and wheat-free tamari is used as a seasoning. If you’re allergic to corn as well as wheat, use 1/4 cup mashed potatoes to replace the cornstarch mixture.
  • 1 Tbs. safflower oil
  • 1 small onion, chopped
  • 1 medium carrot, peeled and diced
  • 1 lb. extra-firm tofu, well-drained and cut into ½-inch chunks
  • ½ cup frozen and thawed green peas
  • ¼ cup chopped walnuts
  • 1 Tbs. minced fresh parsley
  • 2 cups vegetable stock
  • 1 Tbs. wheat-free tamari
  • 4 tsp. dried thyme
  • Salt and freshly ground black pepper to taste
  • 2 Tbs. cornstarch dissolved
Crust
  • 1 cup soy flour
  • ½ cup rice flour
  • ½ cup potato starch flour
  • 1 tsp. baking powder
  • ½ tsp. salt
  • ¼ cup safflower oil
  • ¼ cup cold water
  1. Preheat oven to 350 degrees. In small skillet, heat oil over medium-high heat. Add onion and carrot and cook, stirring often, until softened, about 5 minutes. In 1 1/2 quart casserole, combine tofu, onion-carrot mixture, peas, walnuts and parsley.
  2. In medium saucepan, combine stock, tamari, thyme, salt and pepper. Bring to a boil over high heat. Reduce heat to low, whisk in cornstarch mixture and cook, whisking constantly until thickened, about 1 minute. Pour sauce over tofu and vegetables in casserole. Stir well to coat with sauce; set aside.
  3. Pastry: In food processor, combine flours, baking powder, salt and oil and process until mixture resembles coarse crumbs. With motor running, slowly add water through feed tube and process until dough forms a ball. Turn dough out onto a lightly floured surface and roll into shape of casserole dish. Carefully place crust over casserole, crimping edges.
  4. Bake until crust is lightly browned, about 45 minutes. Serve warm.
May 1998

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