Vegan Shepherd's Pie
Vegan Shepherd's Pie is the ultimate guilt-free comfort food. This delicious hearty meal is oil-free, gluten-free, and nut-free.
Servings: 5
Calories: 348kcal
Equipment
- 1 hand mixer or potato masher
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
- 1½ cups chopped yellow onion about 1 medium onion
- 1 cup diced mushrooms
- ¾ cup diced carrots (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
Prepare the mashed potatoes
- Chop Yukon gold (or red) potatoes (with skin on), and add to a pot with garlic cloves.
- 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
Leftovers/Meal Prep: 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.
Nutrition
Calories: 348kcal | Carbohydrates: 69g | Protein: 18g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.2g | Sodium: 154mg | Potassium: 1397mg | Fiber: 20g | Sugar: 8g | Vitamin A: 3589IU | Vitamin C: 50mg | Calcium: 97mg | Iron: 5mg
