High Protein Savory Vegetable Pie
Packed with plant-based protein and vibrant flavors, this High Protein Savory Vegetable Pie is a wholesome and satisfying dish that's perfect for vegetarians and anyone looking for a nutritious comfort food option. Featuring a delectable mix of chickpeas, extra-firm tofu, and colorful frozen vegetables, the filling is seasoned with aromatic garlic, thyme, and oregano, all encased in a golden whole-grain pie crust. Nutritional yeast adds a cheesy, umami twist, while fresh spinach boosts the veggie content. With a creamy texture thanks to the addition of vegetable broth and whole wheat flour, this pie is hearty yet healthy, offering an excellent source of protein and fiber in every serving. Ready in just an hour, it’s ideal for family dinners or meal-prep days, delivering a balanced and crave-worthy meal that fits into a variety of dietary lifestyles.
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Recipe Information
Ingredients
- 240 grams chickpeas (canned, drained and rinsed)
- 300 grams frozen mixed vegetables
- 200 grams extra-firm tofu
- 2 tablespoons olive oil
- 1 onion (finely chopped)
- 2 garlic cloves (minced)
- 100 grams spinach (fresh, chopped)
- 2 tablespoons whole wheat flour
- 240 ml vegetable broth
- 3 tablespoons nutritional yeast
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 pie crust (whole grain, store-bought or homemade)
Instructions
Preheat the oven to 190°C (375°F).
In a large skillet, heat olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion becomes translucent, about 5 minutes.
Crumble the extra-firm tofu into the skillet, stirring occasionally, and cook until it's lightly browned, about 5 more minutes.
Add the frozen mixed vegetables and chopped spinach to the skillet. Stir continuously until the spinach has wilted and the vegetables are heated through.
Sprinkle the whole wheat flour over the mixture, stirring well to incorporate. Cook for an additional 2 minutes to remove the raw flour taste.
Slowly add the vegetable broth while stirring, allowing the mixture to thicken slightly.
Stir in the chickpeas, nutritional yeast, dried thyme, dried oregano, salt, and black pepper. Mix well and let the filling simmer for about 5 minutes until slightly thickened.
Roll out the pie crust into a 9-inch pie dish, if not pre-formed.
Transfer the vegetable and tofu mixture into the pie crust, spreading it evenly.
Place the pie in the preheated oven and bake for 30-35 minutes or until the crust is golden brown and the filling is bubbling.
Allow the pie to cool for 10 minutes before slicing and serving. Enjoy your high-protein savory vegetable pie!
Nutrition Facts
Calories |
1485 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.2 g | 80% | |
| Saturated Fat | 10.8 g | 54% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3758 mg | 163% | |
| Total Carbohydrate | 168.4 g | 61% | |
| Dietary Fiber | 47.7 g | 170% | |
| Total Sugars | 32.9 g | ||
| Protein | 75.7 g | 151% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1804 mg | 139% | |
| Iron | 19.8 mg | 110% | |
| Potassium | 3442 mg | 73% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
