Recipe and images: Bosh! Healthy Vegan, Henry Firth & Ian Theasby
This Joe Wicks-inspired pie is topped with filo pastry. It’s hearty and filling, but is lower in fat, processed carbs and calories (and cooks quicker!). Make sure your vegan meat is low in salt and saturated fat.
1 onion, peeled and diced
1 carrot, peeled and diced
2 celery sticks, thinly sliced
400g mixed mushrooms, roughly chopped
10 sprigs fresh thyme, roughly chopped
1 sprig fresh rosemary, roughly chopped
20g fresh parsley, roughly chopped
400g vegan meat, cut into bite-sized chunks
1½ tbsp olive oil
1 bay leaf
1 tbsp tomato puree
50ml red wine
250ml vegetable stock
4 sheets filo pastry
low-fat cooking oil spray
200g tenderstem broccoli
200g frozen peas
200g fresh spinach leaves
salt and black pepper
Preheat oven to 190°C.
Warm ½ tablespoon of the olive oil in the large frying pan over a medium heat. Add half the vegan meat and cook, stirring, for 3–4 minutes until the chunks are browning. Transfer the browned chunks to a plate. Repeat this process with another ½ tablespoon of the olive oil and the remaining vegan meat.
Heat the remaining ½ tablespoon of olive oil in the frying pan over a medium heat. Add the onion and a pinch of salt and cook, stirring, for 3–4 minutes. Add the carrot and celery and stir for 2 minutes. Add the mushrooms and stir for 3–4 minutes. Add the thyme, rosemary and bay leaf and stir for 1 minute until aromatic. Add the tomato purée and stir for a further minute. Add the browned vegan meat and stir for 1 minute. Add the wine and stir for 1 minute. Add the stock, increase the heat and simmer for about 10 minutes until most of the liquid has evaporated. Add the parsley leaves. Taste and season to perfection with salt and pepper. Tip into the baking dish, smooth it out with the back of a spoon and leave to cool for 5 minutes.
Crumple the filo pastry sheets into loose balls and cover the dish. Spray with 4 sprays of cooking spray. Bake in the oven for 20 minutes until the pastry is crispy and beginning to darken.
Five minutes before the pie is set to come out of the oven, trim the broccoli. Put the broccoli and peas in a saucepan, cover with boiling water and allow to warm through for 3–4 minutes. Put the spinach in a colander, pour the broccoli and peas and all the hot water from the pan into the colander (this will wilt the spinach). Halve the lemon and squeeze a little juice over the greens, and season with salt and pepper.
Portion the pie onto plates and serve immediately with the greens.
521 KCAL | 31G PROTEIN | 18G FAT | LOW FAT | LOW SUGAR | HIGH FIBRE