Your Recipe

Vegetable Pot Pie

Ingrédient Quantité Calories
Oignons 150g 60kcal
Ail 6g 9kcal
Poivre noir 0.5g 1kcal
Lait de coco 240g 552kcal
Bouillon de légumes 240g 12kcal
Farine de blé, blanche, tout usage, enrichie, blanchie 30g 109kcal
Sel de mer 2g 0kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 2 cups mixed vegetables (e.g., peas, carrots, corn, green beans)
• 1 onion, chopped
• 2 cloves garlic, minced
• 1/4 cup all-purpose flour
• 1 cup vegetable broth
• 1 cup plant-based milk (such as almond milk or soy milk)
• Salt and pepper to taste
• Pie crust or puff pastry
Instructions:
1. Preheat oven to 200°C (400°F).
2. Heat a tablespoon of oil in a large skillet over medium heat. Add onions and garlic, sauté until onions are translucent.
3. Add mixed vegetables and cook for 5-7 minutes until slightly tender.
4. Sprinkle flour over the vegetables and stir to coat evenly.
5. Gradually stir in vegetable broth and plant-based milk, stirring constantly until sauce thickens.
6. Season with salt and pepper to taste. Remove from heat.
7. Transfer vegetable mixture into a pie dish. Cover with pie crust or puff pastry.
8. Bake for 25-30 minutes or until crust is golden brown.
9. Let it cool slightly before serving.

Valeurs nutritives
Taille des portions 167 g | ml
Quantité par portion 186
778
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 14g 19%
Gras saturés 13g 64%
Sodium 385mg 17%
Total des glucides 14g 5%
Fibres alimentaires 2.2g 8%
Sucre 4g
Protéine 2.8g 6%
Vitamine D 0mcg 0%
Calcium 24mg 2%
Fer 1.5mg 8%
Potassium 240mg 5%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 7.234 mcg 1%
Thiamine [B1] 0.109 mg 9%
Riboflavine [B2] 0.062 mg 5%
Niacine [B3] 1.02 mg 6%
Acide pantothénique [B5] 0.235 mg 5%
Vitamine B6 0.091 mg 5%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 38.616 mcg 0%
Vitamine C 5.163 mg 6%
Vitamine D 0 mcg 0%
Vitamine E 0.105 mg 1%
Vitamine K 0.883 mcg 1%
Bétaïne 5.321 mg 0%
Choline 8.71 mg 2%
Carbohydrates
nutriment Quantité DV
Total des glucides 13.7 g 5%
Sugars 4 g 8%
Fibres alimentaires 2.2 g 8%
Carbohydrate 4.1 g 0%
Glucides nets 9.7g
acides aminés
nutriment Quantité DV
Alanine 0.106 g 0%
Arginine 0.306 g 0%
Acide aspartique 0.21 g 0%
Cystéine 0.046 g 0%
Acide glutamique 0.686 g 0%
Glycine 0.106 g 0%
Histidine 0.056 g 0%
Isoleucine 0.09 g 0%
Leucine 0.171 g 0%
Lysine 0.097 g 0%
Méthionine 0.042 g 0%
Phénylalanine 0.121 g 0%
Proline 0.155 g 0%
Sérine 0.121 g 0%
Thréonine 0.081 g 0%
Tryptophane 0.032 g 0%
Tyrosine 0.073 g 0%
Valine 0.127 g 0%
Minéraux
nutriment Quantité DV
Calcium 24.47 mg 2%
Cuivre 0.2 mg 22%
Fluorure 0.46 mcg 0%
Fer 1.49 mg 8%
Magnésium 29.17 mg 7%
Manganèse 0.69 mg 30%
Phosphore 83.27 mg 7%
Potassium 240.1 mg 5%
Sélénium 6.67 mcg 12%
Sodium 385.03 mg 17%
Zinc 0.56 mg 5%
autres
nutriment Quantité DV
Eau 134.563 g 0%
Cendres 1.053 g 0%