Hello Everyone !!!
DFT is back just in time at the onset of winters, comfort food and celebrating Thanksgiving! Bringing a healthy yet delicious dish this month to celebrate the International Diabetes Month!!!
Happy Thanksgiving everyone !!!
This week to the onset of thanksgiving at diabetic friendly thursdays we all are bringing healthy dishes to serve for your thanksgiving dinner. I am bringing a delicious vegan cottage pie for that . It is low fat , loaded with veggies and very low in calories , which makes a perfect pie for your thanksgiving table . You can either bake this in large pie dish or bake individually as I have done below .
You all have heard of a cottage pie right , filled with vegetables , chicken and oozing cheese sauce in that 😉 . But I am not making that for thanksgiving DFT , instead I am bringing you all a vegan cottage pie bursting with flavours and tons of veggies in that . Yes you heard it right , this is vegan which means I have not used any dairy at all to make this creamy white and smooth pie . You can also double the quantity , make some pie in advance and freeze it to eat a comforting meal on cold nights.
Cottage pie brings out a lot of fond memories for me during my university days in England . While in university this was a staple food I used to eat from our cafeteria . One thing it has vegetables , second it is filling and third it keeps really warm during winter days.
Let’s read further about how to make this delicious cottage pie
Recipe adapted from .
Yield- 8 portions of 230 gms each
Serves- 8 people
Prep Time- 20 minutes
Cooking time – 30 to 40 minutes , depending on your oven
Author- Parvathy V Nair
For the topping
Carrots – cooked half cup
Sweet potatoes- cooked 1/4 cup
Ginger- 1/4 teaspoon grated
For the filling
Onions- chopped half of a medium
Garlic- chopped 3 cloves
Medley of chopped vegetables – 3 cups , I used carrots , broccoli , beans and green peas
Bulgur wheat/ Cracked wheat- 1/4 cup
Cauliflower Sauce- 1 1/2 cups
Parsley- Chopped one teaspoon
Salt , Pepper – as needed
Oil- 1 teaspoon
For Cauliflower Sauce- makes 3 cups
Cauliflower Florets- 4 cups
Olive oil- 1/2 tablespoon
Garlic- chopped 2 cloves
Almond milk/ Soy milk- 1/2 cup
Nutritional Yeast- 1/4 cup (Check notes to know more about nutritional yeast)
Lemon Juice- 1 tablespoon
Chopped Onion- 1 teaspoon
Salt & Pepper- to taste
Method for topping
1. Cook carrots and sweet potatoes till tender .
2. Mash this add grated ginger to it and little salt . Keep it aside
Method for Cauliflower Sauce
1. Boil Cauliflower florets till tender , drain and keep it aside.
2. Saute onion and garlic in olive oil keep it aside .
3. Then place all the ingredients in blender/food processor , blend till smooth saucy consistency . This can stay in fridge up to a week.
Method for filling
1. In a pan heat oil saute garlic and onions till it is transparent
2. To this add the vegetables saute it . now add bulgur wheat to it .
3. Add half cup water wait till the veggies and bulgur wheat is cooked and the water is all absorbed .
4. Turn off the heat add the cauliflower sauce , salt , pepper and parsley.
Arrange the pie and bake
1. Pre heat the oven to 350F
2. In a ramekin place the filling then one to 2 teaspoons of of the mash , spread it on top .
3. Dot one or two drops of olive oil on top of it , bake it in preheated oven for 20 to 30 minutes or till the sides bubble up.
A portion of the cottage pie and a side salad will make this a complete meal .
1. Nutritional Yeast
What is nutritional yeast ?
They are a deactivated form of yeast which is in yellow powdery or flakes form . It has a strong , nutty and cheesy flavor so it is used by vegans and vegetarians in recipes which calls for yeast. One serving of nutritional yeast which is one tablespoon contains 9 gm of proteins and a lot of probiotic bacteria in that.
So one serving of nutritional yeast provides you tons of flavors without the calories in cheese or milk . You can use this as a topping on salad, popcorn , stir in your pasta sauce or use it in soups for an extra cheesy flavor.
This is a non starchy vegetable option recomended by American Diabetes Association . One cup raw or 1/2 cup cooked cauliflower consists only 5 grams of carbohydrate in that. Since in this dish I have used only non starchy vegetables you can consume one cup of this dish as a meal but do supplement it with a salad with a low calorie dressing.
3. Bulgur Wheat
A cup of cooked bulgur contains 34 grams of total carbohydrates. When you eat foods with carbohydrates, your body breaks down the carbohydrates and releases them into your bloodstream as blood sugar, or blood glucose. If you have diabetes, your body is unable to properly regulate your blood sugar levels, and consuming too many carbohydrates at once can cause unhealthy increases in blood sugar. For most people with diabetes, each meal should contain 45 to 60 grams of carbohydrates. You could hit this goal with a lunch consisting of tabbouleh, with bulgur, parsley, cucumber, tomatoes, garlic and olive oil, and a piece of fruit on the side.
“I am not a dietitian or nutritionist . My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietitian before making any changes to your diet”
Check out other delicious recipes from DFT this week