Low-fat Vegetable Pot Pie

• 1/4 cup vegetable stock up to 1/2 cup, or white wine
• 1 cup onions chopped
• 1 cup celery thinly sliced
• 1 cup sweet red bell peppers diced
• 1 cup mushrooms white, or crimini, sliced
• 23 cup carrots thinly sliced
• 23 cup green beans sliced, fresh or frozen
• 13 cup peas, frozen or fresh
• 13 cup whole wheat flour
• 1 cup milk, skim or soy milk
• 2 cups vegetable stock
• 2 tablespoons parsley leaves freshly chopped
• 1 teaspoon soy sauce, sodium reduced or salt
• 1/2 teaspoon thyme dried, or 2 teaspoons freshly chopped
• 1/4 teaspoon sage dried, or 1 teaspoon freshly chopped
• 1/4 teaspoon black pepper or to taste
• 1/4 teaspoon cayenne pepper or to taste
• 1 3/4 cups pastry flour, whole wheat or white flour
• 1/2 teaspoon salt
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 2 tablespoons butter or olive oil
• 3/4 cup buttermilk or soy milk

1. Grease an 8-inch casserole dish with vegetable cooking spray or butter.
2. Preheat oven to 400F (200C) degrees.
3. In heavy saucepan, heat wine or stock over medium-high heat.
4. Add onion and cook, stirring often, until soft, 2 to 4 minutes.
5. Stir in celery, bell pepper, carrot, green beans and peas.
6. If mixture begins to dry out, add 1/4 cup more wine or vegetable stock.
7. Cook, stirring often, 3 minutes.
8. Reduce heat to low.
9. Sprinkle flour over vegetable mixture.
10. Cook, stirring constantly, 2 minutes.
11. In glass measuring cup or a medium bowl, combine milk or soy milk and 2 cups vegetable stock.
12. Slowly add to vegetable mixture while whisking constantly.
13. Sauce will start to thicken.
14. Stir in parsley, salt or soy sauce, thyme, sage, pepper and cayenne.
15. Cook, stirring constantly, until filling is thickened.
16. Remove from heat, transfer mixture to prepared casserole and set aside.
17. For the Biscuit Topping:
18. In large bowl, combine together flour, salt, baking powder and baking soda.
19. Using a pastry blender or fork, cut butter into flour mixture until it resembles coarse meal, or stir in olive oil
20. In measuring cup or a small bowl, combine buttermilk or soy milk and honey.
21. Mix liquid to flour mixture, stirring with a fork to form a stiff dough.
22. Stir in more buttermilk if dough is too dry.
23. Knead lightly in bowl, about 4 minutes, until dough is no longer sticky.
24. Turn dough out onto lightly floured surface.
25. Roll out into shape to cover casserole dish or cut into wedges.
26. Lay biscuit topping lightly over filling.
27. Bake until crust is golden brown and filling is bubbling, 20 to 30 minutes.
28. Serve warm and enjoy.

vegetable stock, onions, celery, sweet red bell peppers, mushrooms white, carrots, green beans, peas, whole wheat flour, milk, vegetable stock, parsley, soy sauce, thyme, sage, black pepper, cayenne pepper, pastry flour, salt, baking powder, baking soda, butter, buttermilk

Taken from recipeland.com/recipe/v/low-fat-vegetable-pot-pie-51303 (may not work)