Estimated Nutrition (whole recipe, rough)
Counts 11 of 15 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Barley | 1 cup cooked (157g) | 193 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Tofu | 100g firm | 76 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Allspice | 1 tsp ground (1.9g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Wheat | not in our table | 0 |
| Pie | not in our table | 0 |
| Malt | not in our table | 0 |
| Syrup | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 tbsp Olive oil
- 3 cup Potatoes, peeled and finely
- -diced
- 2 cup Onions, peeled and finely
- -diced
- 1 cup Broccoli stems, peeled and
- -finely diced
- 1 tsp Minced garlic
- 1/2 tsp Cinnamon
- 1 tsp Allspice
- 1/2 tsp Black pepper
- 1/2 tsp Sea salt
- 2 cup Soysage
- 2 cup Tofu, firm or extra firm
- -crushed by hand
- Whole wheat pie dough for
- -two double crusted pies
- 1/4 cup Barley malt syrup
- =
Directions
1 Heat the oil in a large frying pan.
2 Saute th epotatoes, onions, broccoli and garlic for a few minutes.
3 Add the seasonings and continue cooking for a few minutes, stirring constantly.finally, add the soysage and tofu and cook until the mixture is hot, stirring constantly.
4 Roll out half of the dough and prepare the bottom crust for each of two small pies.
5 Put 3 cups of filling in each pie pan.
6 Roll out the top crusts and place them over the pies.
7 Seal the edges of the top and bottom crusts, wetting the edges first with water.
8 Bake in apreheated oven at 400 °F for 40 mintues or until th etop crusts are browned.
9 When the pie has baked for about 30 minutes, you can glaze the top crust with amixture of ¼ cup barley malt syrup and 2 tbs water.
10 Just lightly glaze the crust and return the pie to the oven.
11 The glaze will make the crust shiny and brown.
12 Variation: you may prefer to add a bread crumb topping to the pie instead of a top crust.
13 Prepare the topping by lightly mixing ½ cup whole wheat bread crumbs and ¼ cup oil.
14 Sprinkle it over the pie filling and bake the pie acording to the recipe.