Directions:
- For the vegetables use a mixture of any of the following: onions, broccoli, cauliflower, carrots, green pepper, peas or green beans. Steam vegetables until tender-crisp. Set aside.
- You may also included some sautéed tofu cubes in with this if desired.
- Heat oil in wok of large skillet. Add flour and roast until nicely golden,but not browned. Put water or stock in blender, add roasted flour and blend until smooth. Return mixture to wok. Add yeast, tamari and herbs. Cook over medium heat until thickened, stirring frequently. Reduce heat and simmer for 20 minutes, stirring occasionally. Gravy should be nicely thickened but not stiff. Add Lemon juice.
- Place vegetables in 1-1/2 quart casserole. cover with gravy (2-1/2 cups), reserving some extra to serve with the pie.
- For the topping, blend together whole wheat flour,cornmeal, baking powder and salt. In separate bowl combine egg, milk, oil and honey. Make a well in dry ingredients and add liquid, stirring until just combined.
- Carefully spread over vegetable mixture. Bake at 350°F for 30-35 minutes or just until topping is golden brown. reheat remaining gravy and serve with the pie.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 906.3 Kcal (3794 kJ) | ||
| Calories from fat | 356 Kcal | ||
| % Daily Value* | |||
| Total Fat | 39.56g | 61% | |
|---|---|---|---|
| Cholesterol | 42.15mg | 14% | |
| Sodium | 2129.27mg | 89% | |
| Potassium | 1234.35mg | 26% | |
| Total Carbs | 123.4g | 41% | |
| Sugars | 8.15g | 33% | |
| Dietary Fiber | 15.13g | 61% | |
| Protein | 21.94g | 44% | |
| Vitamin C | 19.4mg | 32% | |
| Iron | 8.6mg | 48% | |
| Calcium | 482.6mg | 48% | |
| Amount Per 100 g | |||
| Calories | 147.71 Kcal (618 kJ) | ||
| Calories from fat | 58.02 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.45g | 61% | |
|---|---|---|---|
| Cholesterol | 6.87mg | 14% | |
| Sodium | 347.02mg | 89% | |
| Potassium | 201.17mg | 26% | |
| Total Carbs | 20.11g | 41% | |
| Sugars | 1.33g | 33% | |
| Dietary Fiber | 2.47g | 61% | |
| Protein | 3.58g | 44% | |
| Vitamin C | 3.2mg | 32% | |
| Iron | 1.4mg | 48% | |
| Calcium | 78.7mg | 48% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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