Saturday, December 17, 2011

Heart-Healthy Kale Pie

This savory vegetable pie recipe was adapted from Mark Bittman's cookbook, "How to Cook Everything Vegetarian" but I reduced its sodium, fat, and cholesterol content. I used locally-grown kale, but "collards, spinach (squeezed and chopped),  broccoli, cauliflower, cabbage, and mushrooms" can be substituted, instead. Other variations for fillings are mentioned in his cookbook.

  • 2 tablespoons heart-healthy margarine such as Smart Balance, plus more as needed
  • About 5 cups shredded kale leaves, stems removed
  • 1 medium onion, sliced
  • Black pepper
  • 1/4 cup chopped mixed herbs, such as thyme, parsley, chives, and chervil; I used garlic scapes, cilantro, thyme, and finely chopped radishes and radish greens from my garden
  • 5 egg whites
  • egg substitute equivalent to 4 eggs, poached in the microwave as explained in my previous blog post
  • 1 cup non-fat plain yogurt (we like Stonyfield Farm)
  • 3 tablespoons grapeseed Vegenaise (Vegan mayonnaise)
  • 1 teaspoon Featherweight Baking Powder, a low-sodium baking powder; it is available online if you cannot find it in local grocery- or health-food stores
  • 1 cup whole wheat flour
  • 1/4 cup all-purpose flour
We like King Arthur brand flours or a similar high-quality flour.

Preheat the oven to 375 degrees F. Heat the margarine in a large skillet over medium heat. Add the kale and onion and cook, stirring occasionally, until the leaves are quite tender but not brown, about 10 minutes. Remove from the heat, add the herbs, and season with pepper to taste. Coarsely chop the poached eggs and add them to the kale mixture. Let cool while you make the batter.

Combine the yogurt, Vegenaise, and egg whites. Add the baking powder and flours and mix until smooth. Lightly grease a 9x12 glass baking dish. Spread half the batter over the bottom, then top with the kale filling, then smear the remaining batter over the kale using a rubber spatula to spread the batter so there are no gaps.

Bake for 45 minutes. The top crust will be shiny and brown. Let the pie cool for 15 minutes or more before slicing it into squares or rectangles to serve. Serve warm or at room temperature. 

No comments:

Post a Comment