Epic Eggplant & Mushroom Vegan Tourtière
A plant-based twist on the classic Canadian tourtière, using eggplant, mushrooms, and vegan ground beef, encased in a gluten-free flaky crust.
Allergens: none declared by this recipe.
Details
- Author: CuisineSavvy
- Cuisine: Canadian
- Course: Main
- Servings: 6
- Prep Time: 40 minutes
- Cook Time: 50 minutes
- Diet: Vegan
Nutritional Values
This vegan Tourtière provides a balanced mix of vegetables and plant-based proteins, lowering cholesterol and saturated fats compared to the traditional meat-based version.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 400 kcal | -- |
| Total Fat | 14 g | 18% |
| Saturated Fat | 2 g | 10% |
| Sodium | 650 mg | 28% |
| Total Carbohydrate | 55 g | 20% |
| Dietary Fiber | 9 g | 32% |
| Total Sugars | 8 g | -- |
| Protein | 15 g | 30% |
Ingredients
Instructions
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Epic Eggplant & Mushroom Vegan Tourtière A plant-based twist on the classic Canadian tourtière, using eggplant, mushrooms, and vegan ground beef, encased in a gluten-free flaky crust. Ingredients [ ] 3 cups vegan ground beef substitute (or 1 can black beans) [ ] 1/2 teaspoon pepper [ ] 1 cup chopped onion [ ] 1/4 teaspoon mace [ ] 3 garlic cloves, chopped [ ] 1 cup vegetable broth [ ] 1/2 teaspoon salt [ ] 1-2 tablespoons cornstarch [ ] 300g gluten-free flour (cassava, almond, potato, and rice flour mix) [ ] 1 chia egg (1 tbsp chia seeds + 1 tbsp flaxseeds) [ ] 1 medium eggplant [ ] 1 leek, chopped [ ] 2 carrots, chopped [ ] 1 package button mushrooms, chopped [ ] 3 tbsp barbecue spice mix [ ] 1/2 tsp yeast [ ] 2 tbsp maple syrup [ ] 2 tbsp tomato paste Instructions [ ] 1. Slice the eggplant into thick rounds, sprinkle with salt, and allow to sweat for 20 minutes. [ ] 2. For the dough: Combine yeast with warm water and maple syrup, let stand for 10 minutes. Mix with the chia egg and let rest for 3 minutes. Combine with the flour and form a ball. Let rise for 1-2 hours. [ ] 3. For the filling: Sauté onion, leek, carrots, and mushrooms in oil. Add barbecue spice mix and cook for 1 minute. Add vegetable broth, diced eggplant, tomato paste, and vegan ground beef. Simmer for 35-45 minutes until thick. [ ] 4. Prepare the dough: Split into two balls (one larger), roll out, and chill in the freezer for 1 hour. Roll out the larger dough and press into a pie pan. Bake for 5 minutes. [ ] 5. Add filling and cover with the second layer of dough. Cut a steam hole and bake at 500°F (260°C) for 45 minutes. Remove and let cool for several hours before serving. https://www.cuisinesavvy.com/recipe/epic-eggplant-mushroom-vegan-tourtiere
Internal Recipes
- Vegan Ground Beef Substitute (Health Score: 85)
- Barbecue Spice Mix (Health Score: 80)
External Recipes
- Traditional Tourtière (Health Score: 50)
HealthScore: 80
This Tourtière recipe scores highly for its use of whole, plant-based ingredients like eggplant, mushrooms, and vegan ground beef substitutes. The dish avoids unhealthy fats and cholesterol typically found in the traditional meat-based version. However, the gluten-free dough adds to the calorie density, and while the vegetables and spices add a good amount of fiber and antioxidants, the overall variety of vegetables could be expanded to improve nutritional diversity.