https://www.soscuisine.com/recipe/tofu-cauliflower-shepherd-pie
Quantity : 4 servings
Preparation : 20 min Cooking : 30 min
300 calories/serving
Ingredients
5 cups cauliflower, cut into florets 800 g
11 button (white) mushrooms, thinly sliced 150 g
2 tbsp olive oil 30 mL
1 1/2 tbsp Parsley and Garlic Base
(https://www.soscuisine.com/recipe/parsley-garlic-base?gpr=55) 23 mL
1 onions, finely chopped 200 g
300 g firm regular tofu, cut into small cubes 1 1/2 cup
1/2 cup canned tomatoes (diced) 130 g
4 tsp tomato paste 20 mL
10 drops Tabasco sauce 0.63 mL
2/3 cup vegetable broth, low-sodium 170 mL
2/3 cup frozen peas 80 g
1/2 cup milk, partly skimmed, 2% 125 mL
4 tsp butter, unsalted 18 g
ground pepper to taste [optional]
1 pinch salt [optional] 0.1 g
Before you start
For individual pies, choose baking dishes which contain about 375 ml or 1 ½ cups when 3/4 full.
Method
Preheat the oven to 205°C/400°F.
Prepare the cauliflower: Cut into florets then boil them 10-15 min until they are very tender. Drain well and set aside.
Prepare the mushrooms: slice them thinly lengthwise. Heat one tablespoon of the oil in a skillet over moderately high heat until hot but not smoking, then sauté the mushrooms, stirring occasionally, until the released liquid is evaporated, about 3 min. Add the Parsley and Garlic Base, then cook an additional 2 min, with stirring. Season with salt and pepper. Remove the skillet from the heat but keep it warm on the stovetop.
Heat the remaining oil in a pan over medium-high heat. Finely chop the onion then add it to the pan and sauté 3 min until it becomes translucent. Cut the tofu into small cubes, then add them to the pan and sauté 2-3 min, with stirring, until they are nicely coloured. Stir in the diced tomatoes, tomato paste, Tabasco sauce, and broth. Add the frozen peas and the cooked mushrooms. Continue to cook until the mixture is heated through, about 4-5 min. Add salt and pepper. Remove the pan from the heat and transfer the contents to a large baking dish, or distribute it into individual baking dishes.
Pour the milk into a large microwave-safe bowl. Add the butter and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked cauliflower and mash it until it is creamy. Add salt and pepper to taste. Place a spoonful of the cauliflower mixture on top of the tofu mixture, then gently spread it with a spoon to cover evenly.
Bake the pie in the middle of the oven until the top is golden-brown, about 25-30 min. Serve.
Preparation : 20 min Cooking : 30 min
300 calories/serving
Ingredients
5 cups cauliflower, cut into florets 800 g
11 button (white) mushrooms, thinly sliced 150 g
2 tbsp olive oil 30 mL
1 1/2 tbsp Parsley and Garlic Base
(https://www.soscuisine.com/recipe/parsley-garlic-base?gpr=55) 23 mL
1 onions, finely chopped 200 g
300 g firm regular tofu, cut into small cubes 1 1/2 cup
1/2 cup canned tomatoes (diced) 130 g
4 tsp tomato paste 20 mL
10 drops Tabasco sauce 0.63 mL
2/3 cup vegetable broth, low-sodium 170 mL
2/3 cup frozen peas 80 g
1/2 cup milk, partly skimmed, 2% 125 mL
4 tsp butter, unsalted 18 g
ground pepper to taste [optional]
1 pinch salt [optional] 0.1 g
Before you start
For individual pies, choose baking dishes which contain about 375 ml or 1 ½ cups when 3/4 full.
Method
Preheat the oven to 205°C/400°F.
Prepare the cauliflower: Cut into florets then boil them 10-15 min until they are very tender. Drain well and set aside.
Prepare the mushrooms: slice them thinly lengthwise. Heat one tablespoon of the oil in a skillet over moderately high heat until hot but not smoking, then sauté the mushrooms, stirring occasionally, until the released liquid is evaporated, about 3 min. Add the Parsley and Garlic Base, then cook an additional 2 min, with stirring. Season with salt and pepper. Remove the skillet from the heat but keep it warm on the stovetop.
Heat the remaining oil in a pan over medium-high heat. Finely chop the onion then add it to the pan and sauté 3 min until it becomes translucent. Cut the tofu into small cubes, then add them to the pan and sauté 2-3 min, with stirring, until they are nicely coloured. Stir in the diced tomatoes, tomato paste, Tabasco sauce, and broth. Add the frozen peas and the cooked mushrooms. Continue to cook until the mixture is heated through, about 4-5 min. Add salt and pepper. Remove the pan from the heat and transfer the contents to a large baking dish, or distribute it into individual baking dishes.
Pour the milk into a large microwave-safe bowl. Add the butter and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked cauliflower and mash it until it is creamy. Add salt and pepper to taste. Place a spoonful of the cauliflower mixture on top of the tofu mixture, then gently spread it with a spoon to cover evenly.
Bake the pie in the middle of the oven until the top is golden-brown, about 25-30 min. Serve.
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