This plant-based tofu pot pie is a comforting and nourishing meal, made with organic tofu, peas, carrots and a simple homemade almond flour crust. Packed with high-quality protein, fiber and essential nutrients, it’s a hormone-friendly dish designed to support women’s health and overall well-being. Plant-based meals, like this one, are known to promote longevity, enhance gut health and regulate hormones by reducing inflammation and supporting natural detoxification. Organic tofu, rich in isoflavones, provides additional benefits, including alleviating PMS symptoms and balancing hormones naturally. With every bite, you’re giving your body the tools it needs to thrive!
Nutrition Facts Per Serving (6 Servings)
Calories: 505
Fat: 35 grams
Saturated: 7 grams
Carbs: 36 grams
Fiber: 10 grams
Sugar: 8 grams
Protein: 25 grams
Sodium: 774 milligrams
Potassium: 560 milligrams
Vitamin A: 1,742 IU
Vitamin C: 13 milligrams
Calcium: 319 milligrams
Iron: 5 milligrams
Vitamin D: 0 IU
Vitamin E: 1 milligram
Vitamin K: 24 micrograms
Thiamine: 0.2 milligram
Riboflavin: 0.1 milligram
Niacin: 2 milligrams
Vitamin B6: 0.3 milligram
Folate: 60 micrograms
Vitamin B12: 0 micrograms
Phosphorous: 166 milligrams
Magnesium: 165 milligrams
Zinc: 1 milligram
Selenium: 10 micrograms
Ingredients
- 2 cups almond flour
- ¼ cup butter
- 2 russet potatoes (small to medium size, peeled and cut into pieces)
- 3 cups vegetable broth (or use chicken bone broth)
- 2 tablespoons extra virgin olive oil (divided)
- 2 stalks celery (chopped)
- 1 yellow onion (chopped)
- 14 ounces tofu (extra firm, high protein, chopped)
- 2 tablespoons cornstarch
- 2 tablespoons coconut aminos
- 2 cups carrot (frozen)
- 2 cups frozen peas
- 2 tablespoons thyme (fresh)
- 1 tablespoon dried rosemary
- ¾ teaspoon sea salt (divided into 1/4 teaspoon and 1/2 teaspoon)
- ½ teaspoon black pepper
Directions
- Preheat oven to 375 degrees F.
- To make pie crust: Add almond flour, cold butter and 1/4 teaspoon salt to food processor. Pulse until dough forms. Use 1 tablespoon olive oil to grease bottom of 9.5 x 11-inch baking pan. Place the dough evenly on bottom of pan.
- To cook the potatoes: Add vegetable broth and potatoes in a medium sauce pan and bring to a boil on high heat. Once boiled, reduce to medium low heat and simmer for 10-15 minutes or until potatoes are fork tender. Drain potatoes and save the broth for later.
- In a large frying pan, heat olive oil on medium heat. Add onions, celery and tofu and cook for 5-6 minutes or until softened.
- Sprinkle cornstarch into pan and cook until slightly golden and crispy. Mix in the remaining vegetable broth from the potatoes slowly so the cornstarch does not clump together.
- Add in potatoes, frozen vegetables and spices stirring occasionally. Sauce should begin to thicken within 5 minutes. *If you prefer a thicker sauce, you can mix 1 additional teaspoon cornstarch in 2 fluid ounces water and add to pan.
- Scoop the tofu pot pie mixture in baking pan on top of the crust and bake in oven for 45 minutes. Allow to cool for 10 minutes and serve.
Jennifer Nicole Bianchini is a registered dietitian, functional nutrition specialist, mind-body expert and certified yoga instructor. She is founder of Body to Soul Health, a boutique functional nutrition and lifestyle company specializing in gut health, hormone balance and mindful living. As the creator of "Find Your CALM," Jennifer Nicole empowers women to reclaim their health and well-being through personalized, holistic nutrition and lifestyle techniques. Find her on IG @bodytosoulhealth or www.bodytosoulhealth.com.
