Mediterranean Veg & Bean Country Style Pie with Three Bean Salad

Certainly, I’d be happy to provide you with a detailed explanation of the Mediterranean Veg & Bean Country Style Pie with Three Bean Salad, including its history, components, preparation steps, and estimated preparation time.

Mediterranean Veg & Bean Country Style Pie with Three Bean Salad

History:
The Mediterranean Veg & Bean Country Style Pie with Three Bean Salad is a delightful and wholesome dish that combines the flavors of the Mediterranean with a comforting country-style pie. While the exact origin of this specific recipe may not be well-documented, it draws inspiration from Mediterranean cuisine, known for its emphasis on fresh vegetables, olive oil, and aromatic herbs. The three bean salad is a classic side dish that complements the pie beautifully.

Components:

For the Pie:

1. Pie Crust – Typically made from flour, butter, and water.
2. Mixed Vegetables – Common choices include bell peppers, zucchini, eggplant, tomatoes, and onions.
3. Beans – A mixture of different beans like kidney beans, cannellini beans, and chickpeas.
4. Herbs and Spices – Mediterranean flavors come from herbs like basil, oregano, thyme, and garlic.
5. Olive Oil – Essential for sautéing and adding richness.
6. Cheese – Optional but often includes feta or mozzarella for a creamy touch.
7. Egg – Used as a binding agent.

For the Three Bean Salad:

1. Three Types of Beans – Usually kidney beans, green beans, and either chickpeas or black beans.
2. Red Onion – Adds a mild bite.
3. Vinegar – Typically red wine vinegar or balsamic vinegar.
4. Olive Oil – For richness and flavor.
5. Fresh Herbs – Parsley or cilantro.
6. Seasonings – Salt, pepper, and sometimes a hint of sugar.

Steps to Prepare:

For the Pie:

1. Prepare the Pie Crust: Mix flour, butter, and a pinch of salt until you have a crumbly texture. Add cold water gradually until the dough comes together. Wrap it in plastic and chill.
2. Sauté Vegetables: In a pan, sauté chopped vegetables in olive oil until they soften and release their flavors. Season with salt, pepper, and herbs.
3. Add Beans: Mix in the drained and rinsed beans. Cook for a few more minutes.
4. Assemble the Pie: Roll out the chilled pie crust and line a pie dish. Add the vegetable-bean mixture. Sprinkle cheese if desired.
5. Bake: Preheat your oven and bake the pie until the crust is golden brown and the filling is bubbling.
6. Serve: Allow it to cool slightly before serving.

For the Three Bean Salad:

1. Mix the drained and rinsed beans in a bowl.
2. Add finely chopped red onion and fresh herbs.
3. Prepare a simple vinaigrette by mixing vinegar, olive oil, salt, pepper, and a touch of sugar. Drizzle it over the salad.
4. Toss everything together and refrigerate for an hour to let the flavors meld.

Estimated Preparation Time:

• Preparing the Pie: Approximately 1.5 to 2 hours (including baking time).
• Making the Three Bean Salad: Around 15-20 minutes.

This Mediterranean Veg & Bean Country Style Pie with Three Bean Salad is a wholesome and flavorful dish that combines the Mediterranean’s rich culinary heritage with the comforting appeal of a country-style pie. Enjoy it as a hearty and satisfying meal!

Certainly, here are the nutrition facts and health information for the Mediterranean Veg & Bean Country Style Pie with Three Bean Salad. Please note that these values are approximate and can vary based on specific ingredients and portion sizes.

Nutrition Facts (Per Serving):

• Calories: Approximately 350-400 calories per serving for the pie, and about 150-200 calories per serving for the salad.

Pie:

• Total Fat: Around 15-20 grams, primarily from olive oil and any cheese used.
• Saturated Fat: Approximately 5-7 grams, mainly from the pie crust and cheese.
• Cholesterol: Typically less than 50 milligrams, depending on the use of eggs and cheese.
• Sodium: Approximately 300-400 milligrams, mostly from salt and cheese.
• Carbohydrates: About 45-50 grams, with the majority coming from the pie crust and vegetables.
• Fiber: Around 5-7 grams, primarily from the beans and vegetables.
• Protein: Approximately 8-10 grams, mainly from the beans and any cheese used.

Three Bean Salad (per serving):

• Total Fat: Approximately 5-7 grams, mainly from olive oil.
• Saturated Fat: Less than 1 gram.
• Cholesterol: None.
• Sodium: About 150-200 milligrams.
• Carbohydrates: Around 30-35 grams.
• Fiber: Approximately 7-9 grams, thanks to the beans and vegetables.
• Protein: About 6-8 grams, primarily from the beans.

Health Information:

1. High Fiber: Both the pie and the salad contain a good amount of dietary fiber from the beans and vegetables. This aids in digestion and helps keep you feeling full.

2. Healthy Fats: The use of olive oil in Mediterranean cooking provides heart-healthy monounsaturated fats. These fats are beneficial for cardiovascular health.

3. Protein: The combination of beans and, if used, cheese in the pie, provides a decent amount of protein, making this dish suitable for vegetarians.

4. Balanced Meal: This dish combines carbohydrates, proteins, and fats, making it a balanced and filling meal option.

5. Vitamins and Minerals: The vegetables and beans offer essential vitamins and minerals like vitamin C, potassium, and folate.

6. Moderate Calories: The calorie content is moderate, making it suitable for those looking to maintain a healthy weight.

7. Low Cholesterol: The dish is typically low in cholesterol, which is beneficial for heart health.

Remember that specific nutritional values may vary based on the exact ingredients used and serving sizes. Adjustments can be made to meet specific dietary requirements or preferences.