Recipe Details
- Country: Canada
- Region/Province: Quebec (French-Canadian)
- Prep Time: 30 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour 15 minutes
- Servings: 8
- Difficulty: Medium
Health Benefits
- Complete protein from quinoa and nuts
- High fiber content supports digestive health
- Plant-based alternative reduces saturated fat
Dietary Categories
Vegetarian, Vegan (if using vegan pastry), High-protein, High-fiber
Contains gluten in traditional pastry (can substitute)
Nutritional Highlights (per serving)
- Calories: 320
- Protein: 12g
- Fiber: 8g
- Key Nutrients: Iron, Magnesium, Folate, Plant protein
Ingredients
- 2 cups cooked quinoa – complete protein, gluten-free grain
- 1 cup walnuts, finely chopped – omega-3s, healthy fats
- 1 cup mushrooms, diced – umami flavor, B vitamins
- 1 large onion, diced – prebiotic fiber
- 2 carrots, diced – beta-carotene, natural sweetness
- 2 celery stalks, diced – fiber, potassium
- 3 cloves garlic, minced – immune support
- 2 tbsp olive oil – heart-healthy fats
- 1 tsp dried sage – traditional Canadian herb
- 1 tsp dried thyme – antioxidant properties
- 1/2 tsp ground cinnamon – blood sugar regulation
- 1/4 tsp ground cloves – anti-inflammatory
- 2 tbsp low-sodium vegetable broth – moisture without excess sodium
- Whole wheat pastry (top and bottom) – fiber-rich alternative
- Salt and pepper to taste
Instructions
- Sauté vegetables: Heat olive oil in large skillet. Cook onions, carrots, and celery until softened, about 8 minutes. Add garlic and mushrooms, cook 3 minutes more.
- Season mixture: Add sage, thyme, cinnamon, cloves, salt and pepper. Stir in cooked quinoa and walnuts. Add broth to moisten.
- Assemble pie: Roll out bottom pastry and place in 9-inch pie dish. Fill with quinoa mixture. Cover with top pastry, seal edges, and cut steam vents.
- Bake: Preheat oven to 375°F. Bake 35-40 minutes until crust is golden brown. Let cool 10 minutes before serving.
Chef’s Healthy Modifications
- Traditional ground pork → Quinoa and walnuts for plant protein
- White flour pastry → Whole wheat for added fiber
- Excess salt → Herbs and spices for flavor complexity
- Heavy filling → Vegetable broth for moisture
Cultural Context
Tourtière is a traditional French-Canadian meat pie that can be adapted with various proteins. This plant-based version maintains the warming spice profile while providing complete nutrition from quinoa.
