Curried Pot Pies

Vegetarian
Vegan
Dairy Free
Health score
7%
Curried Pot Pies
60 min.
6
313kcal

Suggestions

Ingredients

  • 14 ounce coconut milk canned
  • 0.3 cup coconut butter melted
  • tablespoons curry powder 
  • knob ginger finely grated peeled
  •  jalapeño diced seeded finely
  • servings kosher salt 
  •  limes 
  • cups onion 
  • cup panko breadcrumbs 
  • ounces spicy tofu firm cut into 1/2-inch cubes ( 1/2 block)
  • cups zucchini 

Equipment

  • frying pan
  • baking sheet
  • oven
  • pot
  • ramekin

Directions

  1. Preheat the oven to 375 degrees F with a rack set on the middle shelf.
  2. Heat 2 tablespoons of the coconut butter in a large straight-sided skillet over medium to medium-high heat. It might brown a little, but that's okay.
  3. Add the onions and 1/2 teaspoon salt and cook until slightly softened, stirring occasionally, about 5 minutes.
  4. Add the jalapeno and ginger and cook until softened and the onions have started to brown slightly, stirring constantly, about 5 minutes. If the onion mixture begins to stick to the skillet, add 1 to 2 tablespoons water to release the brown bits. Stir in the curry powder and cook for 2 minutes. Stir in the coconut milk, 1/2 cup water and 1/2 teaspoon salt. Bring to a boil, and then reduce to a simmer. Simmer, uncovered, for 10 minutes.
  5. Meanwhile, toss the panko with the remaining coconut butter and 1/2 teaspoon salt.
  6. Zest and juice 1 lime. Gently stir in the lime zest and juice, the tofu and zucchini to the curry. Season with salt if needed.
  7. Evenly divide the curry into six 8-ounce ovenproof ramekins.
  8. Sprinkle 2 tablespoons of the breadcrumbs on top of each ramekin.
  9. Place the ramekins on a baking sheet and place in the oven.
  10. Bake until the breadcrumbs are light golden brown and the curry is bubbling, 12 to 15 minutes.
  11. Let the curry sit for 5 minutes at room temperature before serving.
  12. Cut the remaining lime into wedges and serve alongside the curry pot pies.

Nutrition Facts

Calories313kcal
Protein9.55%
Fat61.92%
Carbs28.53%

Properties

Glycemic Index
23.5
Glycemic Load
1.91
Inflammation Score
-6
Nutrition Score
11.318695713644%

Flavonoids

Hesperetin
9.6mg
Naringenin
0.76mg
Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
2.67mg
Kaempferol
0.35mg
Myricetin
0.02mg
Quercetin
11.31mg

Nutrients percent of daily need

Calories:313.46kcal
15.67%
Fat:22.69g
34.91%
Saturated Fat:15.77g
98.59%
Carbohydrates:23.52g
7.84%
Net Carbohydrates:17.29g
6.29%
Sugar:7.28g
8.09%
Cholesterol:0mg
0%
Sodium:288.03mg
12.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.87g
15.74%
Manganese:0.93mg
46.52%
Vitamin C:22.87mg
27.72%
Fiber:6.24g
24.95%
Iron:3.21mg
17.85%
Copper:0.28mg
13.83%
Potassium:439.48mg
12.56%
Phosphorus:125.49mg
12.55%
Magnesium:48.4mg
12.1%
Folate:46.85µg
11.71%
Vitamin B1:0.17mg
11.32%
Calcium:109.24mg
10.92%
Selenium:7.41µg
10.59%
Vitamin B6:0.21mg
10.4%
Vitamin B3:1.56mg
7.8%
Vitamin B2:0.11mg
6.2%
Zinc:0.92mg
6.14%
Vitamin K:5.28µg
5.03%
Vitamin E:0.74mg
4.94%
Vitamin B5:0.38mg
3.82%
Vitamin A:139.77IU
2.8%