Ingredients
- 2 sheets frozen puff pastry, reduced fat, just thawed
- 1 tbs olive oil
- 1/2 onion, finely diced
- 1 small carrot, finely diced
- 1 tbs wholemeal plain flour
- 1/3 cup vegetable stock, reduced salt
- 1/3 cup soy or dairy milk
- 1/3 cup cannellini beans, rinsed and drained
- 1/2 cup broccoli, cut into small florets
- 1/2 cup no added salt corn kernels
Method
- Pre-heat oven to 200°C. Lightly grease a six-hole muffin tin. Cut first sheet of pastry in to four squares. Cut second sheet in half, cut one half in to two squares. Cut six 6cm rounds from the remaining half and set aside.
- Heat oil in a non-stick frying pan over medium heat. Add onion and carrot and cook for 5 minutes. Add flour and cook a further minute. Add stock and bring to the boil. Reduce heat and stir through milk.
- Add beans, broccoli and corn and stir to incorporate. Remove pan from heat. Divide vegetable mixture into lined tins and fold over pastry corners. Top with pastry rounds. Bake for 15-20 minutes or until golden. Serve with salad.
Tips
- For a golden-brown finish on the pie crust, brush the pastry with egg wash just before placing in the oven or lightly brush with any milk of your choice.
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Per Serve
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Energy (kJ)1155
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(Cal)280
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Protein (g)6
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Fat (g)13
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Saturated Fat (g)5
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Carbohydrate (g)32
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Sugars (g)6
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Dietary Fibre (g)3.4
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Sodium (mg)235
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Potassium (mg)210
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Calcium (mg)38
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Iron (mg)0.8