Potatoes have for a long time got a bad rap! I can say when I was younger and I was following those fad low-carb type diets I also did stay away from potatoes. However, since I transitioned into a plant-based lifestyle, I have brought my beloved friend back…and oh did I miss you so! and I can say …I am satisfied and full when I want my potato meals. I have not put on any extra weight from those high carb friends and my cholesterol and other health “markers” have improved thanks to my long lost friend. I do not usually like to talk about weight loss, calories or fat but when something like the potato has gotten such a bad rap for so long I felt I needed to say that. I grew up on potatoes and I never thought they were bad until I was in my 20’s following all the diet fads. Not only are potatoes cheap, they are versatile and full of nutrients as long as you don’t fry them or top them with high-fat high-calorie toppings.
Potatoes are a good source of vitamin b6, vitamin c, potassium, copper, manganese, phosphorus, niacin, fiber and pantothenic acid. Studies have found that potatoes can help lower your blood pressure, help with your cholesterol and due to its high fiber content especially if you eat the skin, it can help with digestion. So enjoy potatoes without the guilt!
This recipe is a comfort meal in itself. It is filling, tasty and is loaded with fiber, protein and other healthy veggies that all have amazing health benefits. I call this “Potato Pot Pie” because the filling reminds me of the filling of a pot pie but without the chicken, butter, cream or stock. When you are preparing to make this dish you can make the filling while the potatoes are baking, since potatoes take a good hour in the oven. You could also make your filling at a different time and when you are ready, you can add it to your baked potato. For example, if you are having guests over and you want to serve fresh hot and crispy baked potatoes, make the filling the day before and just warm it back up on the stove top. Or you can make the filling on a meal prep day and use it after a busy day of work/school……..because, then all you will have to do is wash and throw the potatoes into the oven to cook while you do homework, set the table, fold the laundry…..you get what I’m saying. You can piece the meal together however you like….have this with a salad on the side and your meal is complete……and remember potatoes are our friends!
- 2 russet baking potatoes, scrubbed and cleaned
- 1 cup diced onions
- 1/2 cup diced carrots
- 1/2 cup diced celery
- 1/2 cup frozen or fresh peas
- 1 15 oz can of cannellini beans or navy, northern or butter beans, any white bean with all the liquid from the can
- 1/4 tsp sea salt
- 1/4 tsp dried thyme
- 1/4 tsp garlic powder
- 1/2 large bay leaf or 1 small one
- 1 tsp extra virgin olive oil
- fresh pepper to taste
First wash and poke your potatoes a few times with a fork or knife and put them on a baking sheet in pre-heated oven at 375F and bake for about 1 hour until fork tender or a knife can slice through it.
While the potatoes are baking take a sauce pan and add 1 tsp of EVOO to it and add your diced onions and sauté for approx 3 mins, then add your carrots and celery and seasonings and sauté for another 5 mins. Next, add your peas and the whole can of beans with the liquid to the pan and give it a stir. Now, add your bay leaf and let all that simmer on low heat for about 15 mins. You do not want high heat because your liquid may boil off. If that does happen just add some water to the pot.
Now after your potatoes are done, let them cool until you can handle them. Make a oval cut at the top of the potato and scoop out the flesh and you can either add it to filling mixture or use it for a future side of mash potatoes. Once the flesh is scooped out, add your filling mixture and you have yourself a meal that is full of protein, carbs and veggies!