Cook the Book: Shepherd's Pie

Vegetarian
Vegan
Dairy Free
Health score
28%
Cook the Book: Shepherd's Pie
45 min.
4
358kcal

Suggestions


Welcome to a delightful twist on a classic comfort food: our Vegetarian Shepherd's Pie! This hearty dish is not only a feast for the eyes but also a wholesome meal that caters to various dietary preferences, being vegan, dairy-free, and packed with nutritious ingredients. Perfect for lunch or dinner, this recipe serves four and is ready in just 45 minutes, making it an ideal choice for busy weeknights or a cozy gathering with friends and family.

Imagine a warm, savory filling of brown lentils and vibrant mixed vegetables, all enveloped in a rich, flavorful broth seasoned with thyme, garlic, and a hint of black pepper. Topped with creamy mashed potatoes, this dish is both satisfying and nourishing. The best part? You can customize it with your favorite vegetables, whether it’s zucchini, mushrooms, or celery, allowing you to make it your own.

With a caloric breakdown that balances protein, fats, and carbohydrates, this Shepherd's Pie is not just delicious but also a smart choice for those looking to enjoy a fulfilling meal without compromising on health. So, roll up your sleeves and get ready to indulge in a comforting bowl of goodness that will warm your heart and satisfy your taste buds!

Ingredients

  • cups lentils cooked
  • 0.3 teaspoons thyme dried
  • tablespoons flour all-purpose
  • 10 ounce savory vegetable mixed frozen
  • clove garlic minced
  • 0.1 teaspoon pepper black
  • 0.8 cup onion chopped
  • cups potatoes homemade mashed ( or from potato flakes)
  • 0.1 teaspoon salt to taste
  • 1.3 cups vegetable stock homemade store-bought ( or )
  • tablespoons vegetable oil 

Equipment

  • frying pan
  • sauce pan
  • oven
  • loaf pan
  • pastry bag

Directions

  1. Preheat the oven to 350°F. Grease a 9-by-5-by-3-inch loaf pan.
  2. In a 1 1/2-quart sauce pan, heat the oil over medium-high heat.
  3. Add the onions and garlic; cook, stirring, until softened, about 2 minutes.
  4. Add the flour until absorbed.
  5. Add the broth, thyme, salt, and pepper. Cook, stirring, until the mixture comes to a boil. Stir in the lentils and mixed vegetables. Spoon into the pan.
  6. Place the potatoes into a pastry bag fitted with a large star tip. Pipe the potatoes around the edge of the pan, then fill in, leaving a hole in the middle to vent.
  7. Bake 40 minutes or until the potatoes are browned on top.
  8. Variation: Use any cooked vegetable you like, such as zucchini, mushrooms, or celery.

Nutrition Facts

Calories358kcal
Protein15.7%
Fat18.78%
Carbs65.52%

Properties

Glycemic Index
70.92
Glycemic Load
9.83
Inflammation Score
-10
Nutrition Score
23.927826052127%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.5mg
Kaempferol
0.2mg
Myricetin
0.02mg
Quercetin
6.1mg

Nutrients percent of daily need

Calories:357.52kcal
17.88%
Fat:7.74g
11.92%
Saturated Fat:1.23g
7.7%
Carbohydrates:60.81g
20.27%
Net Carbohydrates:47.51g
17.28%
Sugar:4.75g
5.27%
Cholesterol:0mg
0%
Sodium:453.94mg
19.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.57g
29.14%
Vitamin A:3780.43IU
75.61%
Folate:226.31µg
56.58%
Fiber:13.3g
53.21%
Vitamin C:35.64mg
43.2%
Manganese:0.8mg
40.01%
Vitamin B1:0.6mg
39.69%
Phosphorus:280.94mg
28.09%
Iron:4.67mg
25.93%
Vitamin B6:0.52mg
25.81%
Potassium:897.14mg
25.63%
Vitamin B3:4.08mg
20.41%
Magnesium:76.71mg
19.18%
Copper:0.38mg
19.17%
Vitamin K:18.12µg
17.25%
Vitamin B5:1.43mg
14.3%
Zinc:1.88mg
12.51%
Selenium:8.61µg
12.3%
Vitamin B2:0.19mg
11.37%
Calcium:54.95mg
5.5%
Vitamin E:0.69mg
4.59%