White Bean Pot Pies

Pot pies are just one of those comfy post-Thanksgiving meals, am I right? This pot pie is vegetarian but you could easily throw your leftover Thanksgiving turkey in. It’s an easy and quick meal to whip up and we’re sure the whole family will enjoy. It’s got a creamy vegetable and protein-rich bean filling, with a light and flakey crust. This recipe is a plant-forward twist on the traditional pot pie, that still delivers all the satisfying flavors you crave. Whether you’re looking for a nourishing weeknight dinner or a wholesome alternative to heavier holiday fare, this recipe is the perfect way to warm up, fuel up, and enjoy a bowl full of comfort.

Ingredients Needed For White Bean Pot Pie:

Extra Virgin Olive Oil- A healthier option to the traditional butter used in this recipe.

Yellow Onion- Essential for the flavor and a great vegetable to hide in the filling. Other vegetables that can be added to this recipe are things like, celery, peas, mushrooms, peppers, etc., according to your liking.

Carrots- These vegetables are an excellent source of beta-carotene, which the body converts into vitamin A to support eye health and immune function. Cooking them actually increases the availability of antioxidants, making it easier for your body to absorb their beneficial nutrients. They also provide fiber to support digestion and help maintain steady energy throughout the day.

Unbleached All-Purpose Flour- We use this as a thickener, to make the vegetables and broth into more of a gravy like consistency. Other types of flours could also be used.

Vegetable Broth- This can be substituted for chicken broth, if you’re not vegetarian and looking for a more meaty flavor.

Apple Cider Vinegar- This ingredient is not common in the traditional recipes, but it actually helps bring out more flavor in the filling. Not to mention, vinegar is great for your metabolism.

Thyme- The main spice used in this recipe, which really gives it a lot of taste. Another spice you could add for an added flavor, might be celery seed.

White Navy Beans- The protein in this recipe comes from these white beans. Besides being packed with fiber, they’re also loaded with nutrients like iron, magnesium, and folate, which help boost energy and support overall wellness.

Puff Pastry- Store bought puff pastry, saves us time in this recipe and helps us ensure a very light and flakey crust.

Ingredients:

• 2 tbsps Extra Virgin Olive Oil
• 1 Yellow Onion (medium, chopped)
• 4 Carrot (medium, diced)
• Sea Salt & Black Pepper (to taste)
• 1 oz Unbleached All Purpose Flour (plus extra for dusting)
• 3 1/2 cups Vegetable Broth
• 1 tbsp Apple Cider Vinegar
• 2 tsps Thyme (fresh)
• 1 1/2 cups White Navy Beans (drained, rinsed)
• 12 ozs Puff Pastry (thawed)

Directions:

1. Preheat the oven to 400ºF (205ºC). Place the small oven-proof soup bowls on a baking sheet.
2. Add the oil to a pan over medium heat. Add the onions and carrots and sauté for four to five minutes or until tender. Season with salt and pepper. Stir in the flour and cook for one more minute.
3. Add the broth and apple cider vinegar while whisking. Stir in the thyme and beans. Simmer for two to three minutes, or until thickened then remove from the heat.
4. Lightly flour a clean, flat work surface. Roll out the puff pastry about 1/2-inch (13 mm) thick. Cut the puff pastry into squares.
5. Fill the small soup bowls with the bean mixture. Top with a square of dough, and poke small holes into the dough.
6. Cook in the oven for 35 to 40 minutes or until golden. Cool for 10 minutes before serving. Enjoy!

Notes:

• Leftovers- Best enjoyed fresh. Refrigerate in an airtight container for up to three days. Reheat in the oven for best results.
• Serving Size- One serving is approximately 1 1/3 cups. 11 oz (316 mL) bowls were used for each serving.
• More Flavor- Add celery, peas and/or mushrooms.
• Gluten-Free- Use gluten-free flour and puff pastry.

Health Insights:

• Heart Health- This recipe includes ingredients like extra virgin olive oil, white navy beans, and carrots which are known to support heart health. Olive oil is rich in monounsaturated fats that can help reduce levels of ‘bad’ LDL cholesterol and increase ‘good’ HDL cholesterol. White navy beans are a good source of fiber, which can help lower cholesterol levels and regulate blood sugar levels. Carrots are high in potassium, a mineral that can help regulate blood pressure.
• Digestive Health- This recipe is high in dietary fiber, primarily from the white navy beans and carrots. Dietary fiber aids in improving digestion by adding bulk to the stool which helps prevent constipation and promotes regular bowel movements. Additionally, fiber can help control blood sugar levels by slowing the absorption of sugar into the bloodstream.
• Bone Health- This recipe includes ingredients like carrots and vegetable broth which are good sources of Vitamin A and Calcium respectively. Vitamin A is essential for bone growth and development, while Calcium is necessary for the development and maintenance of healthy bones and teeth. Additionally, the recipe also contains a good amount of Vitamin K, which plays a crucial role in bone health by improving bone density and reducing the risk of fractures.