Mushroom & courgette rice pie

Vegetarian
Very Healthy
Health score
61%
Mushroom & courgette rice pie
65 min.
4
401kcal

Suggestions


Indulge in a delightful culinary experience with our Mushroom & Courgette Rice Pie, a dish that perfectly marries flavor and health. This vegetarian masterpiece is not only very healthy, boasting a health score of 61, but it also tantalizes your taste buds with a medley of earthy mushrooms and fresh courgettes. Each bite is a celebration of wholesome ingredients, making it an ideal choice for those seeking a nutritious yet satisfying meal.

Ready in just 65 minutes, this pie serves four and is perfect for family dinners or gatherings with friends. The combination of risotto rice, aromatic shallots, and a splash of white wine creates a rich and creamy filling, while the addition of fresh tarragon and vegetarian parmesan-style cheese elevates the dish to gourmet status. Topped with a golden, flaky shortcrust pastry infused with saffron, this pie is as visually appealing as it is delicious.

Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding. The balance of protein, healthy fats, and carbohydrates ensures that you’re not just enjoying a meal, but nourishing your body as well. So roll up your sleeves and get ready to impress your loved ones with this scrumptious Mushroom & Courgette Rice Pie!

Ingredients

  • tbsp olive oil 
  • small shallots finely chopped
  •  garlic clove crushed
  • 675 mushrooms mixed sliced (such as chestnut, oyster and shiitake)
  • large zucchini chopped
  • 50 arborio rice 
  • tbsp wine 
  • 300 ml vegetable stock hot
  • tbsp tarragon fresh chopped
  • tbsp pecorino cheese 
  • tbsp crème fraîche 
  • tbsp basil pesto 
  • 25 walnuts chopped
  • 0.5  pastry crust with a large pinch of saffron strands well (see 'Goes with' below)
  • tbsp milk 

Equipment

  • frying pan
  • baking sheet
  • oven
  • pie form

Directions

  1. Heat oven to 200C/fan 180C/gas
  2. Heat oil in a large pan and cook shallots and garlic for 2-3 mins until softened. Stir in mushrooms and courgettes and cook over a high heat for 5-7 mins until golden.
  3. Stir in the rice and cook for 2 mins, then add wine and cook for 3 mins until the liquid has evaporated.
  4. Add a ladleful of hot stock and cook, stirring constantly. Continue in this way until all the stock has been used up. Stir in the tarragon, cheese, crme frache, pesto and walnuts and plenty of seasoning. Cool.
  5. Fill a 900ml/1pt pie dish with the rice mixture.
  6. Brush the edge of the dish with water.
  7. Roll out the pastry on a lightly floured surface and use to cover the filling, trimming the edges and pressing down well to seal.
  8. Brush with milk, place on a baking sheet and bake for 20-25 mins until crisp and golden.

Nutrition Facts

Calories401kcal
Protein13.33%
Fat41.47%
Carbs45.2%

Properties

Glycemic Index
110.5
Glycemic Load
18.74
Inflammation Score
-8
Nutrition Score
27.553912872853%

Flavonoids

Cyanidin
0.17mg
Malvidin
0.01mg
Catechin
0.09mg
Epicatechin
0.06mg
Hesperetin
0.05mg
Naringenin
0.04mg
Apigenin
0.01mg
Luteolin
0.01mg
Myricetin
0.03mg
Quercetin
1.1mg

Nutrients percent of daily need

Calories:400.72kcal
20.04%
Fat:19.02g
29.25%
Saturated Fat:3.54g
22.12%
Carbohydrates:46.62g
15.54%
Net Carbohydrates:41.06g
14.93%
Sugar:9.98g
11.09%
Cholesterol:5.44mg
1.81%
Sodium:588.58mg
25.59%
Alcohol:1.16g
100%
Alcohol %:0.29%
100%
Protein:13.75g
27.51%
Manganese:1.24mg
61.96%
Vitamin B2:1.04mg
61.16%
Vitamin B3:9.23mg
46.14%
Vitamin C:35.86mg
43.46%
Copper:0.83mg
41.27%
Selenium:27.56µg
39.37%
Folate:148.3µg
37.07%
Vitamin B1:0.52mg
34.44%
Potassium:1200.2mg
34.29%
Vitamin B6:0.66mg
33.21%
Vitamin B5:3.25mg
32.49%
Phosphorus:306.64mg
30.66%
Iron:4.75mg
26.41%
Fiber:5.56g
22.25%
Magnesium:80.53mg
20.13%
Vitamin A:839.18IU
16.78%
Zinc:2.19mg
14.59%
Calcium:128.27mg
12.83%
Vitamin K:12.5µg
11.91%
Vitamin E:1.32mg
8.83%
Vitamin D:0.38µg
2.57%
Vitamin B12:0.12µg
1.92%