Alison is a registered dietitian, board-certified in oncology nutrition, and a cancer thriver. Her expertise in oncology nutrition and personal experience with her own cancer diagnosis and its treatment provide her with the unique perspective of being able to relate to her clients on an entirely different level. Her content is consistently focused on evidence-based guidelines and seeks to increase the awareness of the power of nutrition to complement traditional cancer therapies.
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:
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!
Recipe Adapted from Thug Kitchen
Makes: 1, 9” pie pan, or 4 individual ramekins
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
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
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.
*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.