Winter vegetable pie

Vegetarian
Very Healthy
Popular
Health score
100%
Winter vegetable pie
60 min.
4
407kcal

Suggestions

Ingredients

  • tbsp olive oil 
  •  onions sliced
  • tbsp flour 
  • 300 carrots cut into small batons ( 2 large)
  • 0.5  cauliflower 
  •  garlic cloves finely sliced
  •  rosemary sprig finely chopped
  • 400 tomatoes chopped canned
  • 200 pea frozen
  • 900 potatoes cut into chunks
  • ml up /7fl oz milk 

Equipment

  • sauce pan
  • grill
  • pie form

Directions

  1. Heat 1 tbsp of the oil in a flameproof dish over a medium heat.
  2. Add the onions and cook for 10 mins until softened, then stir in the flour and cook for a further 2 mins.
  3. Add the carrots, cauliflower, garlic and rosemary, and cook for 5 mins, stirring regularly, until they begin to soften.
  4. Tip the tomatoes into the vegetables along with a can full of water. Cover with a lid and simmer for 10 mins, then remove the lid and cook for 10-15 mins more, until the sauce has thickened and the vegetables are cooked. Season, stir in the peas and cook for 1 min more.
  5. Meanwhile, boil the potatoes for 10-15 mins until tender.
  6. Drain, then place back in the saucepan and mash. Stir through enough milk to reach a fairly soft consistency, then add the remaining olive oil and season.
  7. Heat the grill. Spoon the hot vegetable mix into a pie dish, top with the mash and drag a fork lightly over the surface.
  8. Place under the grill for a few mins until the top is crisp golden brown.

Nutrition Facts

Calories407kcal
Protein12.27%
Fat17.31%
Carbs70.42%

Properties

Glycemic Index
120.4
Glycemic Load
39.27
Inflammation Score
-10
Nutrition Score
34.37869573838%

Flavonoids

Apigenin
0.03mg
Luteolin
0.17mg
Isorhamnetin
2.76mg
Kaempferol
2.6mg
Myricetin
0.09mg
Quercetin
13.34mg

Nutrients percent of daily need

Calories:407.38kcal
20.37%
Fat:8.23g
12.66%
Saturated Fat:1.29g
8.04%
Carbohydrates:75.32g
25.11%
Net Carbohydrates:60.63g
22.05%
Sugar:15.11g
16.79%
Cholesterol:0.03mg
0.01%
Sodium:223.81mg
9.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.13g
26.25%
Vitamin A:12759.07IU
255.18%
Vitamin C:97.82mg
118.56%
Vitamin B6:1.2mg
60.21%
Fiber:14.7g
58.79%
Manganese:1.12mg
55.89%
Folate:222.27µg
55.57%
Potassium:1929.19mg
55.12%
Vitamin K:35.96µg
34.24%
Copper:0.65mg
32.75%
Vitamin B1:0.49mg
32.52%
Phosphorus:318.97mg
31.9%
Magnesium:124.78mg
31.19%
Iron:5.14mg
28.54%
Vitamin B3:5.14mg
25.69%
Vitamin E:2.99mg
19.92%
Vitamin B5:1.93mg
19.28%
Vitamin B2:0.27mg
15.65%
Zinc:2.08mg
13.9%
Calcium:132.63mg
13.26%
Selenium:4.37µg
6.25%