Tempeh and Eggplant Pot Pies

Dairy Free
Health score
8%
Tempeh and Eggplant Pot Pies
45 min.
6
341kcal

Suggestions

Ingredients

  • 15 double-acting baking powder for aluminum-free (look )
  • 30 ml balsamic vinegar 
  • capers rinsed
  •  celery stalk chopped
  • 165 eggplant diced (1 small globe eggplant or 2 Asian eggplants)
  • fennel seeds 
  • 210 flour all-purpose
  • 0.5 teaspoon hot sauce red
  • 80 ml nondairy melted (such as Earth Balance)
  • 160 ml nondairy milk (soy, rice, almond, hazelnut, hemp, or oat)
  • 30 ml olive oil 
  • small size onion yellow chopped
  • 0.5 teaspoon salt 
  • servings salt and pepper to taste
  • can jar tomato sauce ( 15 ounces, or 420 g)

Equipment

  • frying pan
  • oven
  • mixing bowl
  • pot
  • ramekin

Directions

  1. Preheat oven to 425°F (220°C, or gas mark 7). Coat 4 or 6 individual ramekins with oil, and set aside. You also can use a 9-inch (23 cm) square pan or a rectangular pan.
  2. To make filling, steam eggplant and tempeh for 10 to 15 minutes, until eggplant is soft and translucent. At the same time, add water or oil to a large-size sauté pan and cook onion and celery until soft.
  3. Add fennel seeds, capers, and vinegar, and sauté for 1 minute.
  4. Add tomato sauce, red pepper flakes, and cooked tempeh and eggplant. Simmer for 10 minutes, stirring occasionally.
  5. Meanwhile, prepare biscuit dough.
  6. Place flour, baking powder, and salt in a mixing bowl, and stir together.
  7. Pour in nondairy milk and butter or oil, and mix just until dry ingredients are evenly moistened. The dough should be lumpy and sticky, not smooth like cake batter.
  8. Remove sauté pan from heat, and season filling with salt and pepper, to taste.
  9. Divide filling evenly among prepared ramekins. Drop dough by small spoonfuls on top of each ramekin. Carefully spread dough with back of spoon so it evenly covers filling.
  10. Bake pot pies until crust is golden, about 15 minutes.
  11. Serve hot.
  12. The Vegan Table
  13. From The Vegan Table: 200 Unforgettable Recipes for Entertaining Every Guest at Every Occasion by Colleen Patrick-Goudreau. Text copyright © 2009 by Colleen Patrick-Goudreau. Food photography by Glenn Scott Photography. Used by permission of Fair Wind Press.

Nutrition Facts

Calories341kcal
Protein7.31%
Fat47.96%
Carbs44.73%

Properties

Glycemic Index
64.07
Glycemic Load
23.25
Inflammation Score
-7
Nutrition Score
15.016086764958%

Flavonoids

Delphinidin
23.56mg
Apigenin
0.02mg
Luteolin
0.02mg
Isorhamnetin
0.92mg
Kaempferol
1.87mg
Myricetin
0.01mg
Quercetin
6.04mg

Nutrients percent of daily need

Calories:340.82kcal
17.04%
Fat:18.56g
28.55%
Saturated Fat:1.74g
10.88%
Carbohydrates:38.93g
12.98%
Net Carbohydrates:34.79g
12.65%
Sugar:7.38g
8.2%
Cholesterol:0mg
0%
Sodium:1246.87mg
54.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.37g
12.73%
Vitamin E:5.35mg
35.69%
Manganese:0.48mg
24.1%
Folate:92.89µg
23.22%
Vitamin B1:0.34mg
22.65%
Calcium:219.03mg
21.9%
Vitamin B3:4.32mg
21.58%
Selenium:13.39µg
19.13%
Iron:3.4mg
18.9%
Vitamin B2:0.32mg
18.8%
Fiber:4.14g
16.55%
Vitamin K:16.76µg
15.96%
Potassium:519.12mg
14.83%
Vitamin C:11.96mg
14.5%
Phosphorus:138.53mg
13.85%
Vitamin A:656.66IU
13.13%
Copper:0.26mg
12.76%
Vitamin B6:0.24mg
11.97%
Magnesium:33.76mg
8.44%
Vitamin B5:0.61mg
6.07%
Vitamin B12:0.29µg
4.79%
Zinc:0.66mg
4.42%
Vitamin D:0.32µg
2.13%
Source:Epicurious