Vegetable Pot Pies with Edamame
Find out how to make delicious vegetarian pot pies with this easy recipe! These veggie pot pies are made with frozen vegetables, edamame, and roasted butternut squash. This post brought to you by The Frozen Food Foundation. The content and opinions expressed below are that of Yummy Mummy Kitchen.
Recently my 7 year old requested pot pie for dinner. I loved her suggestion, as it’s comforting for fall, packed with healthy veggies, and I had most of the ingredients in the freezer already. I also make these early and bake them just before dinner, which makes this busy mama’s life a lot easier. The small soft veggies are perfect for small kiddies. Did you know that almost 80 percent of Americans fail to consume the recommended amounts of fruit, with nearly 90 percent failing to meet dietary recommendations for vegetables? This recipe is definitely not contributing to that problem!
The University of California, Davis, in partnership with the Frozen Food Foundation, conducted a study that revealed that frozen fruits and vegetables are most often (or generally) nutritionally equal to – and in some cases better than – their fresh counterparts. For the study each fruit and vegetable was analyzed under the following conditions: frozen (analyzed within 24 hours of harvest and after 10 and 90 days of storage in a freezer) and fresh-stored (analyzed within 24 hours of harvest and after three and 10 days of storage in a refrigerator). Freezing fruits and veggies is like hitting the pause button on nature – you can have nutritious blueberries in smoothies all winter long, and veggies you regularly use in weeknight dinners can be available 24/7 in your freezer.
My freezer is always stocked with frozen fruits and vegetables. I find that it makes dinnertime easier and less expensive. We always have something easy to make, so “fast food” never even enters my mind (so not dealing with 2 car seats at dinnertime anyway!). A favorite toddler on up lunchbox recipe in our house is frozen peas and carrots with pasta, parmesan, and olive oil. Actually… my girls even eat frozen peas… well, frozen!
To make the pot pie (or mini pies like I made), saute chopped onion and then add a bag of frozen mixed veggies. I also added a cup of edamame for more protein, and a cup of roasted butternut squash for some autumn sweetness.
Then make the veggies nice and creamy by stirring in some flour and milk. Freshen it all up with some parsley.
It’s delicious already! Season to taste with salt and pepper and it’s ready for crust.
I used a bowl to cut out the right sized crusts and cut out leaves and letters with mini cookie cutters. The kids loved this, but you can make one larger pie if you would like.
Vegetable pot pie is dinner my whole family loves and a great way to get yours eating more veggies.
- 2 tablespoons extra virgin olive oil
- 1 onion, chopped
- 4 cups (1 -16. oz bag) frozen petite mixed vegetables
- 1 cup shelled edamame (fresh or frozen)
- 1.5 cups cubed and roasted butternut squash
- 1/3 cup dry white wine
- 2 tablespoons flour
- 1 1/2 cups milk
- 1 teaspoon dried thyme
- 1/4 cup chopped fresh Italian parsley
- salt and pepper to taste
- 1 prepared pie crust dough
- 1 beaten egg (optional for egg wash on crust)
- Preheat the oven to 400 degrees F.
- In a large pot over medium heat, saute the onion in olive oil until softened, about 5 mintues.
- Add the frozen vegetables to the pot and continue to saute until vegetables begin to soften. Add the edamame, squash, and white wine. Cook until wine has evaporated.
- Sprinkle vegetables with flour and stir to coat. Stir in milk, thyme, and parsley. Simmer over low heat until sauce has thickened. Season to taste with salt and pepper
- Transfer the vegetable mixture to a deep dish pie dish, square casserole dish, or 5 ramekins or bowls. Top with pie crust dough. Brush crust egg wash if desired.
- Bake one large pie for 30-40 minutes, or individual pies for 20-25 minutes. Let cool slightly.
Nutrition Information:Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 373 Total Fat: 20g Saturated Fat: 6g Trans Fat: 0g Unsaturated Fat: 13g Cholesterol: 67mg Sodium: 314mg Carbohydrates: 38g Fiber: 6g Sugar: 4g Protein: 9g