UK
Vegetable Pasties
Cornish-style pasties reinvented: a wholemeal olive-oil pastry (far less butter) packed with root veg.
~90 mintotal~682 kcalper serving~15g protein~99g carbs~28g fat
Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 4.
Ingredients
- 400g potatoes, finely diced
- 200g swede, finely diced
- 2 carrots, finely diced
- 1 onion, finely chopped
- 1 tbsp olive oil
- 1 tsp mixed herbs
- Salt & pepper
- 300g wholemeal flour
- 100g white flour
- 90ml olive oil
- 120ml cold water
- ¼ tsp salt
- 1 egg for brushing (optional)
Cooking Steps
Make the pastry: mix the flours and salt, stir in olive oil and cold water to a dough, then rest 20 minutes.
Toss the diced veg with herbs, salt, pepper and 1 tbsp olive oil.
Roll the pastry and cut into rounds.
Pile veg onto each round, fold and crimp the edges.
Brush with a little egg or oil.
Bake at 200°C (400°F) for 30–35 minutes until golden.
Optional Enhancements
- Add chickpeas or lentils for protein and fibre
- Sweet potato in place of some potato
- Vegan: brush with plant milk
Plant & Growing Tips
- Potatoes: Plant chitted seed potatoes March-April
- Swede: Thrives in cool climates. Sow early spring for autumn harvest
- Carrots: Prefer sandy, loosened soil
Natural Pest Control
- Nasturtiums: lure aphids away from root crops
- Carrot fly protection: fine mesh netting
- Crop rotation: prevents soil-borne diseases
Harvest
- Potatoes: Harvest when foliage dies back
- Swede: Lift bulbs when 10-12cm wide
- Carrots: Harvest young for tenderness
Storing & Freezing
Fridge up to 3 days; freezes up to 2 months.
