Best Plant-Based Pot Pie

Pot Pie. What a nostalgic food for both Lauren and me. We loved our mom’s semi-homemade pot pie growing up. It was seriously one of our favorite meals. But it had a few downfalls for our plant-based lifestyle: 

• Contained chicken, cream, and refined crust 
• High in sodium from the pre-made (frozen) crust and canned creamed soup
• But most importantly, after Lauren’s diagnosis, it caused an instant flare every.single.time. 

Like several of our favorite foods, we both thought we may never find a pot pie that accomplished our three requirements: 1) Plant-Based 2) Delicious 3) Flare Free!

(To be honest, cheesecake was probably the one food I never thought I would enjoy again — but we created a dairy-free recipe that is sure to please even the biggest cheesecake lover!) 

If you’re still reading this, you know we have done just that — created a pot-pie recipe that satisfies all our requirements! 

This plant-based vegetable pot pie boasts a simple whole wheat crust, creaminess without dairy, flavor from a mixture of herbs & seasonings, and legumes providing an anti-inflammatory powerhouse. 

Since American Thanksgiving is already next week, I know you’re thinking, “Just get to the recipe already!” I won’t make you wait any longer …  

What comfort food is nostalgic from your childhood? Let us know in the comments!

Vegetable Pot Pie

Recipe Adapted from Thug Kitchen 

Makes: 1, 9” pie pan, or 4 individual ramekins

Ingredients

Crust*

3 cups whole wheat pastry flour

½ teaspoon salt

2 teaspoons dried rosemary

½ cup avocado oil (or other neutral high-heat oil) 

1 to 1 ¼ cup unsweetened & unflavored non-dairy milk 

Filling

½ yellow onion, chopped

1 carrot, chopped

1 cup frozen peas

1 cup frozen, organic corn

½ teaspoon salt**

½ teaspoon dried oregano 

½ teaspoon dried thyme

1 teaspoon dried rosemary

¼ teaspoon black pepper

¼ cup whole wheat pastry flour

½ cup white wine

2 cups vegetable broth

1, 15 ounce can white, cannellini, or navy beans

1 teaspoon lemon juice

2 tablespoons nutritional yeast

2 teaspoons dried parsley

Directions

Start by making your crust. 

In a large mixing bowl, whisk together 3 cups flour, ½ teaspoon salt and 2 teaspoons dried rosemary. Using a large fork, add the oil and mix. Little balls/globs of dough will start to form. Add 1 cup of non-dairy milk and mix until a dough starts to form (you may have to switch to a wooden spoon at this point to mix). If needed, add 1 tablespoon of non-dairy milk to the bowl until a dough forms. The dough is perfect when it is slightly sticky, pulls away from the sides of the bowl, but does not stick to your fingers. 

Pat the dough into a ball. Divide in two. Press each half into a small, fat disk. Wrap separately in plastic wrap or wax paper and refrigerate for at least 30 minutes, but preferably 1-hour (or up to 3 days). 

While you chill the crust, start by making the filling and preheat the oven to 425 degrees. 

Set aside your 9” pie pan or 4 ramekins.

Heat a large skillet over medium-high heat. Once hot, add 1/2 diced yellow onion. Saute the onion until golden and translucent, about 5-7 minutes. Add 1 tablespoon of water or vegetable broth at a time, if onion starts to stick. 

Next, add the carrots (1 chopped), peas (1 cup), and corn (1 cup). Cook for 2 minutes. Add ½ teaspoon salt, ½ teaspoon dried oregano, ½ teaspoon dried thyme, 1 teaspoon dried rosemary, and ¼ teaspoon black pepper. Mix until well combined. Cook for 1 minute. 

Whisk in the ¼ cup whole wheat pastry flour until there are no lumps (this will lightly coat the mixture and allow for thickening). Add in ½ cup white wine and 2 cups vegetable broth. Add the beans (1, 15 ounce can) and mix until well combined. Bring the mixture to a low boil. 

Once boiling, reduce heat to simmer and simmer for 10 minutes and until mixture thickens (the filling will also thicken a little more in the oven). 

While the mixture is simmering, get your pie crust from the fridge. Depending on your preference for crust, you can make a pot pie with a bottom and top crust, or just a top. If you prefer a top only, keep refrigerating or freeze the 2nd half for later use. 

To assemble crust, roll each piece to about ¼ – ½ inch thick — in the shape of your pie pan or ramekins. If making a double crust, add one crust to the bottom of the pan. Puncture a few holes in the crust with a fork. Par-bake this crust for 7-10 minutes in your pre-heated oven.

While the bottom crust is par-baking, finish the filling by adding 1 teaspoon lemon juice, 2 tablespoons nutritional yeast, and 2 teaspoons parsley. Taste test and add any seasonings to your preference. 

Once the crust is par-baked, add the filling. Cover with the remaining crust over the filling. Use a small knife to cut a few vents through the dough. 

Bake for 20-30 minutes, until the crust becomes golden brown. 

Let the pot-pie cool for 5-10 minutes before serving. 

Enjoy!

*If you are looking for an oil-free crust, check out Forks Over Knives’ crust recipe. 

**Salt addition is dependent on your taste preference and what type of vegetable broth you use.

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