Vegan Shepherd's Pie - Part 1: Getting Started
|Cooked lentils||1 Cup (16 tbs)|
|Potatoes||6 Medium, mashed|
|Olive oil||1 Teaspoon|
|Yellow onion||1 , diced|
|Carrots||2 , diced|
|Fresh thyme/2 teaspoon dried||1 Tablespoon, minced|
|Wine||2 Tablespoon (Red And White)|
|Black pepper||1 Pinch|
|Sea salt||2 Teaspoon|
|Whole grain||2 Tablespoon|
|Water||1⁄2 Cup (8 tbs)|
Start by cooking the lentils. Put them in a pot with 2-3 cups of water, bring to a boil and then turn down to simmer for 20-30 minutes, until the lentils are soft.
Cut the potatoes into small chunks, put in a pot and fill with water until the potatoes are covered. Add a pinch of sea salt, bring to a boil, and cook until the potatoes are soft, about 20-30 minutes. Once they are cooked, pour off the excess cooking liquid leaving about ½ cup in the pot. If you pour the liquid off into a bowl, you may want to add some back. Mash or blend the potatoes until smooth, adding liquid if necessary. If you want a really creamy potato, you can add rice or nut milk and coconut oil, but I don't find this necessary. Add salt to taste.
Transfer the lentils to a pie or baking dish, then heat the pot again to medium. Saute the onions in the olive oil until they soften, then add the carrots and allow them to soften. Season the vegetables with the thyme, then add the wine and stir. Put the vegetables into the dish with the lentils, add salt, pepper, flour and stir to combine well. Add the water and stir once more to dissolve the flour.
Top the lentils with the mashed potatoes and put in the oven to bake at 350 degrees for 20-30 minutes, or until the potatoes are starting to brown on top and you have completed your vegetarian Shepherds Pie recipe. I hope you enjoy the latest of my healthy vegetarian recipes.
Calories 209 Calories from Fat 18
% Daily Value*
Total Fat 2 g3.1%
Saturated Fat 0.28 g1.4%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 648.6 mg27%
Total Carbohydrates 44 g14.7%
Dietary Fiber 6.5 g26.1%
Sugars 3.3 g
Protein 6 g12.7%
Vitamin A 71.6% Vitamin C 65.8%
Calcium 4.5% Iron 14.5%
*Based on a 2000 Calorie diet