Get Ready! This mouth-watering vegan shepherds pie recipe is packed with protein and is good for you! No dairy, meat, or cholesterol!
You will love this shepherds pie because it’s…
- Thick & hearty
- Completely satisfying
- Filling and delicious
If there ever was a comfort food, shepherd’s pie is it for me.
The traditional recipe is loaded with saturated fat and cholesterol, but this much healthier version uses lentils instead of meat and satisfies every bit as much.
RECIPE CARD BELOW
Nutrition in lentils
Eating more high-fiber foods like lentils not only helps you meet your daily needs, but might also help you better manage your weight.
Fiber in foods helps suppress appetite, and eating an extra 14 grams of fiber a day may help you decrease your caloric intake by 10 percent, according to a 2001 article in Nutrition Review.
Including lentils in your diet may also help prevent chronic illness.
A 2012 study published in the Archives of Internal Medicine found that adding 1 cup of legumes like lentils to the diet of people with diabetes improved blood sugar, cholesterol and triglyceride levels and slightly lowered blood pressure.”–LiveStrong
Different types of lentils
from Care2 Healthy Living
Yellow or Red Lentils
These lentils break down more during cooking than other varieties. Rather than tiny, cooked beans, you end up with something more like porridge in consistency with these types of lentils. Think of a bowl of thick dal.
Green or Brown Lentils
Green and brown lentils soften quite a bit during cooking, but they don’t get as soft as yellow or red lentils do. If a recipe just calls for “lentils,” this is usually what the recipe author means, and you can substitute one for the other in many recipes.
French Lentils (aka Le Puy Lentils)
These smaller lentils hold their shape well when cooked. Recipes will usually specify if you need French lentils.
Black Lentils (aka Beluga Lentils)
Black lentils are even smaller than French lentils, and they cook up more quickly on the stove. Like French lentils, recipes for black or beluga lentils will have them listed by name
The secret ingredient is the Low-Fat Eggless Mayo that packs the mashed potato topping full of flavor and creaminess. Recipe found by clicking link or picture.
Other main dish and casserole recipes
- 3 cloves garlic, minced
- 1 large onion, diced
- 1 large carrot, diced
- 2 celery stalks, diced
- ½ cup veggie broth
- 1 tsp. rosemary
- 1 tsp. garlic powder
- 1 tsp. sea salt
- 1 bay leaf
- 1-1/2 cup dry/uncooked green lentils, rinsed
- 6 oz. can tomato paste
- 8 medium red-skinned potatoes, chopped with skin left on
- 1/2 cup non-dairy milk such as almond or soy
- 1 Tbsp. Low-fat eggless mayo, recipe link below
- 1 tsp. freshly ground peppercorn mélange
- 1 Tbsp. smoked paprika
- 2 Tbsp. parsley flakes
- In a large saucepan, sauté garlic, onion, carrots, and celery with veggie broth and cook approximately 5 minutes.
- Stir in tomato paste, rosemary, garlic powder, sea salt, bay leaf, lentils, and enough water to cover lentils by 3 inches (usually around 4-5 cups) . Bring to a boil, then reduce to medium high heat, cover and simmer for 30 minutes.
- Meanwhile, add diced potatoes to large pot with enough water to cover well, and cook until tender, approximately 20 minutes.
- When tomato lentil mixture is done, pour into 9 x 13 baking dish. Set to the side.
- Preheat oven to 350 degrees.
- Remove potatoes from heat and drain. Add low-fat mayo, almond milk, and salt and blend with hand mixer about a minute, until slightly smooth.
- Spread potatoes over lentil mixture in baking dish. Sprinkle with peppercorn, smoked paprika, and parsley flakes. Bake at 350 for 25 minutes, or until bubbly.
- Let sit for 10 minutes before serving.
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Nutrition Information:Yield: 8
Amount Per Serving: Calories: 138 Total Fat: 2.2g Saturated Fat: 0g Carbohydrates: 19.5g Fiber: 8.7g Protein: 10g
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