The Vegan French Tourtiere was the best part of our cooking class in France. We were all excited to learn about this classic French food and how to make it healthier without giving up any of the taste.
As we sat down in the kitchen, our teacher started to talk about the history and meaning of Vegan French Tourtiere. We found out that it’s a classic Christmas dish. It has a flaky crust and is filled with a hearty mix of grains, vegetables, and spices.
Together, we carefully chopped and measured out each ingredient as we worked on the filling in class. Our teacher told us ways to make the recipe lighter, like using veggie broth instead of oil and lowering the salt. We also learned how important it is to use organic and locally grown products to make the dish taste better and be healthier.
We joked around while we cooked, enjoying each other’s company and the cozy kitchen. As soon as the filling was done, we put the tourtière together. We carefully put the filling into dough crusts that had already been made, and then we sprinkled a crumbly mix of oats and spices on top. The golden-brown crusts finished tourtières made them look beautiful.
Once we were done making our things, we couldn’t help but feel proud and like we had done a good job. Vegan French Tourtière was not only tasty, but it also showed how food can bring people together. We were hungry and happy when we left the cooking class, and we couldn’t wait to teach our friends and family back home what we had learned.
At the end of the class we all shared notes and we were given a number of the schools favorite recieps to try at home.
Ingredients For the Vegan French Tourtiere Recipe
Olive Oil
Diced Large Onion
Minced Cloves Garlic
Diced Carrots
Diced Celery Stalks
Chopped Mushrooms
Cooked Lentils
Cooked Chickpeas
Breadcrumbs
Vegetable Vroth
Soy Sauce
Dried Thyme
Dried Sage
Ground Sinnamon
Salt
Pepper
Prepared Pie Crusts
Cooking Instructions For the Vegan French Tourtiere Recipe
- Preheat the oven to 375°F (190°C).
- In a large skillet, heat the olive oil over medium heat. Add the diced onion and minced garlic, and sauté until the onion becomes translucent.
- Add the diced carrots, celery, and chopped mushrooms to the skillet. Cook for about 5 minutes or until the vegetables have softened.
- Stir in the cooked lentils, cooked chickpeas, breadcrumbs, vegetable broth, soy sauce, dried thyme, dried sage, ground cinnamon, salt, and pepper. Cook for another 5 minutes, allowing the flavors to meld together.
- Remove the skillet from heat and let the mixture cool slightly.
- Line a pie dish with one of the prepared pie crusts. Pour the vegetable filling into the crust and spread it evenly.
- Cover the filling with the second pie crust, sealing the edges by pressing them together with your fingers or using a fork. Cut a few slits on the top crust to allow steam to escape.
- Place the pie dish on a baking sheet and bake in the preheated oven for about 30-35 minutes or until the crust turns golden brown.
- Once baked, remove the pie from the oven and let it cool for a few minutes before serving.
- Slice the Vegetarian Tourtiere into 8 servings and enjoy!
Eating Healthy As A Vegetarian in France
Eating healthy as a vegetarian in France is both enjoyable and feasible, thanks to the country’s emphasis on fresh, high-quality ingredients. French markets are abundant with seasonal fruits, vegetables, legumes, and grains, allowing vegetarians to access nutrient-rich produce year-round. Local farmers’ markets, known as marchés, provide a wide array of options, from fresh greens to root vegetables, making it easy to prepare balanced, wholesome meals. This focus on seasonal ingredients ensures that vegetarians in France can enjoy meals packed with vitamins, minerals, and antioxidants.
French cuisine is traditionally known for its emphasis on vegetables and legumes, especially in regions like Provence. Dishes such as ratatouille—a stew made with tomatoes, zucchini, and eggplant—are naturally vegetarian and offer plenty of fiber, vitamins, and minerals. Soups, like soupe au pistou, made with fresh vegetables and herbs, are not only filling but also low in calories and full of essential nutrients. For protein, lentils and beans are commonly used, such as in lentil salad, which is a popular vegetarian option found in many French cafes and bistros.
One of the challenges of eating healthy as a vegetarian in France is navigating meals at restaurants, where meat-heavy dishes like coq au vin or cassoulet dominate the menu. However, many restaurants now offer vegetarian or plant-based options, and dishes like vegetable tarts, salads, and cheese-based gratins can be enjoyed without sacrificing nutrition. Pairing these meals with whole-grain bread, fresh fruit, and a glass of water or herbal tea keeps the diet balanced and healthy.
Overall, the emphasis on fresh produce, herbs, and high-quality ingredients in French cuisine makes it easy for vegetarians to maintain a nutritious diet while enjoying the rich flavors that define French cooking.
Vegetarian Diet in France
The history of the vegetarian diet in France spans centuries, evolving from ancient practices to modern dietary trends. In ancient times, vegetarianism was not a widespread practice in France, as the diet of the region was primarily based on agriculture, including the consumption of grains, vegetables, and some animal products. However, during the Roman occupation of Gaul (modern-day France), Roman influence introduced more diverse food habits, including an increased reliance on meat, fish, and dairy. While the ancient diet included many plant-based foods, there was no widespread cultural movement promoting vegetarianism.
During the Middle Ages, French diets remained largely agrarian, with peasants relying on vegetables, grains, legumes, and occasional dairy or meat when available. However, the religious orders in medieval France played a significant role in shaping early vegetarian practices. Monastic communities often abstained from meat during fasting periods, favoring plant-based meals, soups, and bread. These dietary restrictions were tied to religious observances, and while not purely vegetarian, they influenced early plant-based eating habits in France.
In the 19th century, vegetarianism began to emerge more formally in Europe, including France, as part of broader health movements and moral considerations. Influenced by the vegetarian philosophies gaining traction in Britain and Germany, French intellectuals and reformers started to explore plant-based diets. Figures like writer and philosopher Alphonse de Lamartine and the famous French lawyer Émile Zola were among those who discussed the ethical and health benefits of a vegetarian lifestyle. This period marked the beginning of vegetarianism as a conscious choice for health, ethics, and environmental concerns, though it remained a niche movement in France.
The modern vegetarian movement in France gained momentum in the 20th century, especially post-World War II, with increasing awareness of health and environmental issues. In the 1970s and 1980s, the rise of natural food stores and vegetarian restaurants began to reflect a growing demand for plant-based diets. Influenced by global trends in vegetarianism, including movements from the United States and India, French society slowly started to embrace vegetarian options, particularly in urban centers like Paris.
Today, vegetarianism is more mainstream in France, though it remains less prevalent than in some other European countries. Many French people, especially in urban areas, adopt vegetarian or flexitarian diets for health, ethical, or environmental reasons. With a greater variety of vegetarian products available in supermarkets and the rise of plant-based restaurants, the vegetarian diet has become a significant part of modern French food culture.
Finding Vegetarian and Vegan Food in France
In recent years, it has become easier to find vegetarian and vegan food in France, especially in cities like Paris, Lyon, and Marseille. Traditional French cuisine usually focuses on meat, dairy, and seafood. However, the increasing popularity of plant-based diets has caused changes in restaurants and grocery stores. Many restaurants now have vegetarian and vegan choices, and some are completely focused on plant-based food. In big cities, it is common to see vegan bakeries, vegetarian restaurants, and even fancy places that focus on meals without meat.
Many French restaurants now have vegetarian and vegan options on their menus, even if they are not entirely focused on plant-based food. Common options are vegetable tarts, salads, and soups that use seasonal ingredients. Vegan restaurants are becoming more popular, even though there are not as many of them. They provide interesting versions of traditional French dishes such as vegan crêpes, plant-based cassoulet, and desserts that do not contain dairy. Even classic French restaurants are starting to cater to different dietary choices by offering vegan cheeses, meat substitutes, and dairy alternatives such as almond and oat milk.
When you go grocery shopping in France, there are many choices available for people who are vegetarians and vegans. Supermarkets are starting to have more plant-based products like tofu, seitan, and vegan dairy alternatives. Health food stores, called magasins bio, are common and provide a variety of organic vegetarian and vegan foods, such as grains, legumes, and fresh fruits and vegetables. Farmers’ markets are an important part of French culture and are great places to discover fresh, local, and often organic vegetables and fruits.
Even though it can still be hard to find vegan and vegetarian food in rural areas, France’s increasing focus on healthy, sustainable, and ethical eating has made it a lot easier for vegetarians and vegans to enjoy tasty, plant-based meals all over the country.
FAQ For the Vegan French Tourtiere Recipe
Q: What ingredients are essential for a Vegan French Tourtiere Recipe?
A: A Vegan French Tourtiere Recipe requires specific ingredients to replicate the traditional meat pie while keeping it plant-based. Essential components include a flaky pie crust made from flour, vegan butter, and water. For the filling, use a mix of lentils, mushrooms, and diced vegetables such as carrots and potatoes, providing texture and depth. Seasonings like thyme, sage, and nutmeg are important for authentic flavour. Adding vegetable broth helps bind the filling, while a splash of soy sauce can enhance the umami taste, making this dish satisfying and hearty.
Q: How do you prepare the filling for a Vegan French Tourtiere Recipe?
A: To prepare the filling for a Vegan French Tourtiere Recipe, start by cooking lentils until tender, typically about 20-25 minutes. In a separate pan, sauté finely chopped onions, garlic, and diced vegetables such as mushrooms, carrots, and potatoes until softened. Once the vegetables are cooked, combine them with the lentils in a bowl. Season the mixture with thyme, sage, nutmeg, and soy sauce for added flavour. Finally, mix in vegetable broth to keep the filling moist. This combination creates a hearty filling that will satisfy even the most discerning palates.
Q: Can you make a Vegan French Tourtiere Recipe ahead of time?
A: Yes, you can make a Vegan French Tourtiere Recipe ahead of time, making it ideal for meal prep or gatherings. After preparing the filling and assembling the pie, you can freeze it before baking. Wrap the unbaked tourtiere tightly in plastic wrap or aluminum foil, and store it in the freezer for up to three months. When ready to enjoy, simply thaw it in the refrigerator overnight, then bake according to the recipe instructions. This method allows for a delicious homemade pie with minimal effort on the day of serving.
Q: How do you serve a Vegan French Tourtiere Recipe?
A: A Vegan French Tourtiere Recipe is best served warm, making it a comforting main dish for any meal. Once baked, allow it to cool slightly before slicing to ensure clean cuts. Serve the tourtiere alongside a fresh salad or steamed vegetables for a balanced meal. For a traditional touch, consider pairing it with a side of cranberry sauce or vegan gravy, which adds a delicious contrast to the rich filling. This dish is perfect for holidays or family gatherings, showcasing a classic recipe reimagined for vegan diets.
Q: What are some variations of the Vegan French Tourtiere Recipe?
A: There are many variations of the Vegan French Tourtiere Recipe that can cater to different tastes. You can experiment with different legumes, such as chickpeas or black beans, for added protein and texture. Incorporating different vegetables, like spinach or bell peppers, can enhance the flavour profile. For a spicier twist, adding diced jalapeños or cayenne pepper can bring heat to the filling. Additionally, consider using a variety of herbs and spices to customise the flavour to your liking. These variations make the dish versatile and adaptable to your preferences.
French Vegetarian Tourtiere Recipe
Equipment
- Large Skillet
- Pie dish
- Baking sheet
Ingredients
- 2 tablespoons olive oil
- 1 large onion diced
- 2 cloves garlic minced
- 2 carrots diced
- 2 celery stalks diced
- 1 cup mushrooms chopped
- 1 cup cooked lentils
- 1 cup cooked chickpeas
- 1 cup breadcrumbs
- 1/2 cup vegetable broth
- 1 tablespoon soy sauce
- 1 teaspoon dried thyme
- 1/2 teaspoon dried sage
- 1/2 teaspoon ground cinnamon
- Salt and pepper to taste
- 2 prepared pie crusts store-bought or homemade
Instructions
- Preheat the oven to 375°F (190°C).
- In a large skillet, heat the olive oil over medium heat. Add the diced onion and minced garlic, and sauté until the onion becomes translucent.
- Add the diced carrots, celery, and chopped mushrooms to the skillet. Cook for about 5 minutes or until the vegetables have softened.
- Stir in the cooked lentils, cooked chickpeas, breadcrumbs, vegetable broth, soy sauce, dried thyme, dried sage, ground cinnamon, salt, and pepper. Cook for another 5 minutes, allowing the flavors to meld together.
- Remove the skillet from heat and let the mixture cool slightly.
- Line a pie dish with one of the prepared pie crusts. Pour the vegetable filling into the crust and spread it evenly.
- Cover the filling with the second pie crust, sealing the edges by pressing them together with your fingers or using a fork. Cut a few slits on the top crust to allow steam to escape.
- Place the pie dish on a baking sheet and bake in the preheated oven for about 30-35 minutes or until the crust turns golden brown.
- Once baked, remove the pie from the oven and let it cool for a few minutes before serving.
- Slice the Vegetarian Tourtiere into 8 servings and enjoy!
1 comment
I was impressed by this vegan tourtiere! It was packed with flavor and had a wonderful texture that reminded me of the traditional dish. My family loved it, and it made a satisfying dinner
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