Vegan Shepherd's Pie is the ultimate guilt-free comfort food. This delicious hearty meal is oil-free, gluten-free, and nut-free.
It sounds like an oxymoron, guilt-free and comfort food—but it comes down to ingredients. With no oil, no added fat, plus the addition of starchy potatoes and heartiness of the lentils and veggie mixture are comforting without sabotaging your weight loss goals.
Don't shy away from potatoes and legumes because the resistant starch and fiber are oh so good for beneficial microbes in your gut, which can further aid in weight loss.
One of the questions we get when working with our group doing the Daniel fast as a bridge to healthy living is "How do I handle the holidays?"
Well, this dish can be that solution to the holiday dinner consternation.
Why? Because this Vegan Shepherd's Pie is tasty and easy to prepare, pack and transport to wherever you're meeting up with family. You can reheat it in the oven or pop it in the microwave just before everyone sits down for dinner. Yes, you still may get questions about why you're eating vegan or even some funny looks from a few "curious" family members. But you can take comfort in knowing your meal is nutritious, tasty, and filling.
Pro Tip: Bring enough to share with those curious family members.
Below are the ingredients for this savory vegan pie
- Potatoes (Yukon gold or red)
- Garlic
- Unsweetened, plain soy milk
- Brown or Green Lentils, dry
- Mushrooms
- Carrot
- Onion
- Coconut aminos (or reduced sodium tamari soy sauce)
- Dried thyme
- Dried rosemary
- Tomato paste
- Black pepper
- Low sodium vegetable broth
- Frozen peas
- Frozen corn
Mashed potato topping ingredients
This vegan shepherd's pie recipe uses the same mashed potato topping as the amazingly easy (and yummy) garlic mashed potatoes.
Shepherd's Pie filling ingredients
How to make vegan shepherd's pie
Start by preparing the creamy, garlicky mashed potatoes. Then make the filling, assemble and bake.
Prepare the mashed potatoes
Chop Yukon gold (or red) potatoes (with skin on), and add to a pot.
Add smashed garlic cloves to the pot
Add enough water to cover the chopped potatoes and garlic by an inch or two.
Boil the potatoes and garlic over medium-high heat, uncovered, for 15 to 20 minutes or until potatoes are fork-tender.
Drain potatoes and garlic and return them to the pot.
Add ⅓ cup of unsweetened, plain soy milk to the drained potato garlic mixture. Use a hand mixer to whip potatoes until creamy. If the potatoes are too stiff, add another few tablespoons of soy milk until desired consistency. Set aside.
Make the filling
Preheat a large sauté pan over medium heat. Dry sauté the chopped onion for about 4 minutes or until it starts to brown.
Add chopped mushrooms and carrots and continue cooking for another 2 to 3 minutes.
Stir in seasonings (aminos, black pepper, dried thyme, dried rosemary) and tomato paste. Continue cooking for 1 to 2 minutes. It should smell quite lovely.
Add dried lentils and low-sodium vegetable broth to the sauté pan. Stir well, and increase the heat to medium-high. Bring lentils and veggies to a gentle boil. Reduce heat to low, cover pot, and continue to cook until lentils are tender, about 25 to 30 minutes.
Stir in frozen peas and corn, and cook for another 2 to 3 minutes. If peas and corn are still cold, do not worry. They will finish cooking in the oven.
Assemble, bake and serve
Preheat the oven to 425°F (220°C).
Add lentil and veggie mixture to a 7x11 casserole dish or 9x9 or 8x8 square baking pan.
Spoon on prepared garlic mashed potatoes.
Bake in a preheated oven uncovered for 12 to 15 minutes or until mashed potatoes start to brown and the lentil veggie mixture is bubbly.
Remove from the oven and let sit for 10 to 15 minutes before serving.
Garnish with fresh chopped herbs (if using), dish up and enjoy!
Frequently Asked Questions
You can store leftovers in the refrigerator for 4 days. Alternatively, you can portion out servings and store in the freezer for up to 3 months.
Some recipes will call for using mock meats as the base. However, this recipes calls for using more whole plant food ingredients. The lentils, mushrooms, onion, carrot, peas and corn dominate the filling. The topping uses creamy garlic mashed potatoes. I appreciate what the nutrients of these fiber-rich whole plant foods are doing in my body to lower inflammation and improving my gut health.
We hope you love this vegan shepherd's pie recipe as much as we do. Please rate and leave a comment below. Be sure to share a picture on Instagram and tag us @danielsplaterecipes so we can see your creation!
The Perfect Vegan Shepherd's Pie
- Total Time: 1 hour 5 minutes
- Yield: 5 1x
- Diet: Vegan
Description
Vegan Shepherd's Pie is the ultimate guilt-free comfort food. This delicious hearty meal is oil-free, gluten-free, and nut-free.
Ingredients
Potatoes
- 735 grams (or 1 pound 10 ounces) of Yukon gold potatoes (about 6 medium)
- 3 cloves of garlic
- ⅓ cup unsweetened plain soy milk
Filling
- 1 ½ cups chopped yellow onion (about 1 medium onion)
- 1 cup diced mushrooms
- ¾ cup diced carrot (about 1 large carrot)
- 1 Tbsp coconut aminos (or reduced-sodium tamari soy sauce)
- ½ tsp black pepper
- 1 tsp dried thyme
- ½ tsp dried rosemary
- 2 Tbsp tomato paste
- 1 cup dried brown or green lentils, picked through and rinsed
- 4 cups low-sodium vegetable broth
- 1 cup frozen peas
- ½ cup frozen corn
Topping (optional)
- Fresh herbs (parsley, rosemary, thyme, chives) for garnish
- Salt and pepper to taste
Instructions
Start by preparing the creamy, garlicky mashed potatoes. Then make the filling.
Prepare the mashed potatoes
Chop Yukon gold (or red) potatoes (with skin on), and add to a pot.
Add smashed garlic cloves to the pot
Add enough water to cover the chopped potatoes and garlic by an inch or two.
Boil the potatoes and garlic over medium-high heat, uncovered, for 15 to 20 minutes or until potatoes are fork-tender.
Drain potatoes and garlic and return them to the pot.
Add ⅓ cup of unsweetened, plain soy milk to the drained potato-garlic mixture. Use a hand mixer to whip potatoes until creamy. If the potatoes are too stiff, add another few tablespoons of soy milk until desired consistency. Set aside.
Make the filling
Preheat a large sauté pan over medium heat. Dry sauté the chopped onion for about 4 minutes or until it starts to brown.
Add chopped mushrooms and carrots and continue cooking for another 2 to 3 minutes.
Stir in seasonings (aminos, black pepper, dried thyme, dried rosemary) and tomato paste. Continue cooking for 1 to 2 minutes. It should smell quite lovely.
Add dried lentils and low-sodium vegetable broth to the sauté pan. Stir well, and increase the heat to medium-high. Bring lentils and veggies to a gentle boil. Reduce heat to low, cover pan, and continue to cook until lentils are tender about 25 to 30 minutes.
Stir in frozen peas and corn, and cook for another 2 to 3 minutes. If peas and corn are still cold, do not worry. They will finish cooking in the oven.
Assemble, bake and serve
Preheat the oven to 425°F (220°C).
Add lentil and veggie mixture to a 7x11 casserole dish or 9x9 or 8x8 square baking pan.
Spoon on prepared garlic mashed potatoes.
Bake in a preheated oven for 12 to 15 minutes or until mashed potatoes start to brown and the lentil veggie mixture is bubbly.
Remove from the oven and let sit for 10 to 15 minutes before serving.
Garnish with fresh chopped herbs (if using), dish up, salt and pepper to taste, and enjoy!
Notes
EQUIPMENT / SUPPLIES
- Medium-large pot
- Knife
- Cutting board
- Colander or strainer
- Hand mixer
- Measuring cup
- Measuring spoons
- Large sauté pan with lid
- Large cooking spoon
- Casserole dish or square baking pan
- Oven
- Prep Time: 15 minutes
- Cook Time: 50 minutes
- Category: Lunch/Dinner Entrée
- Method: Stovetop & Oven
- Cuisine: British
Keywords: vegan shepherds pie, lentil shepherds pie, lentils, potatoes, mushrooms, carrot, onion, garlic, aminos, thyme, rosemary, tomato paste, peas, corn, no oil, oil free, daniel fast compliant, daniel fast recipes, whole food plant based, healthy thanksgiving dinner, low fat, comfort food, gluten free, nut free
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Kevin
This #ShephardsPie is a must with the #CarmelizedOnionMushroomGravy. I had the blessed opportunity to taste test both, and they were both delicious. I am a vegan advocate and this recipe hit all my priorities: taste, health, and sustainability!
★★★★★
Pauline
Great comfort food without the additional calories. The gravy is delicious and very nutritious.
Gigi & Sersie
Kevin - we're so glad you enjoyed it! Thanks for sharing your feedback.
Dorkita Robertson
The Shepard's pie had some great ingredients I would not have thought about using. The potato and garlic mixture is great!!
Gigi & Sersie
Thank you for your feedback, Dorkita. Yes, the garlic potato combo is a great match.
Nicole
Great dinner to make ahead for the week. I've also made this with diced mushroom and zucchini, instead of lentils.
Gigi & Sersie
Thanks for your feedback, Nicole. Diced mushrooms and zucchini are a great idea.