New-Fashioned Pot Pie


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.

  • 6Servings


  • 1 Tbs. olive oil
  • 1 small onion, chopped
  • 1 medium carrot, peeled and diced
  • 1 lb. extra-firm tofu, well-drained and cut into 1/2-inch chunks
  • 1/2 cup frozen and thawed green peas
  • 1/4 cup chopped walnuts
  • 1 Tbs. minced fresh parsley
  • 2 cups low-sodium vegetable stock
  • 1 Tbs. wheat-free tamari
  • 4 tsp. dried thyme
  • 2 Tbs. cornstarch dissolved in 2 Tbs. water


  • 1 cup soy flour
  • 1/2 cup rice flour
  • 1/2 cup potato starch flour
  • 1 tsp. baking powder
  • 1/2 tsp. salt
  • 1/4 cup safflower oil
  • 1/4 cup cold water


Preheat oven to 350F. 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.

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.

To make Crust: 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.

Bake until crust is lightly browned, about 45 minutes. Serves warm.

Nutrition Information

  • Calories: 178
  • Carbohydrate Content: 23 g
  • Fat Content: 8 g
  • Fiber Content: 4 g
  • Protein Content: 7 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 344 mg