Quick Vegetable Shepherd's Pie

Gluten Free
Very Healthy
Health score
72%
Quick Vegetable Shepherd's Pie
42 min.
6
309kcal

Suggestions


Are you looking for a delicious and healthy meal that the whole family will love? Look no further than this Quick Vegetable Shepherd's Pie! Packed with vibrant vegetables and hearty kidney beans, this dish is not only gluten-free but also incredibly nutritious, boasting a health score of 72. With just 309 calories per serving, it’s a guilt-free option for lunch or dinner that will leave you feeling satisfied.

This recipe is perfect for those busy weeknights when you want to whip up something quick yet wholesome. In just 42 minutes, you can create a comforting main course that combines the rich flavors of mushrooms, mixed vegetables, and a creamy potato topping. The addition of chili powder and Worcestershire sauce adds a delightful kick, making each bite a burst of flavor.

Whether you’re serving it to family or friends, this Shepherd's Pie is sure to impress. It’s a fantastic way to sneak in those essential nutrients while enjoying a classic dish with a healthy twist. Plus, with its easy preparation and minimal cleanup, you’ll have more time to relax and enjoy your meal. So grab your baking dish and get ready to indulge in this delightful, wholesome comfort food!

Ingredients

  • 15 ounce kidney beans drained canned
  • ounce mushrooms drained sliced canned
  • teaspoon chili powder 
  • 1.3 cups milk fat-free
  • cups vegetables mixed frozen thawed
  • 0.5 teaspoon ground pepper 
  • 0.5 cup nonfat cream sour
  • servings paprika 
  • 2.7 cups potatoes frozen thawed mashed
  • 0.3 teaspoon salt 
  • 0.5 teaspoon salt 
  • 16 ounce no-salt-added tomato sauce canned
  • teaspoon worcestershire sauce low-sodium

Equipment

  • bowl
  • sauce pan
  • baking pan
  • microwave

Directions

  1. Combine first 8 ingredients in a large bowl; stir well. Spoon mixture into an 11- x 7- x 1 1/2-inch baking dish coated with cooking spray.
  2. Cook milk in a medium saucepan over medium heat until very hot. (Do not boil.) Stir in mashed potatoes; cook, stirring constantly, 5 minutes or until thickened. Stir in sour cream and 1/4 teaspoon salt.
  3. Spread potato mixture over vegetable mixture; sprinkle with paprika. Spray top with cooking spray.
  4. Microwave at HIGH 30 minutes, rotating dish once, or until vegetables are tender and top is golden.

Nutrition Facts

Calories309kcal
Protein18.81%
Fat5.18%
Carbs76.01%

Properties

Glycemic Index
51
Glycemic Load
25.46
Inflammation Score
-10
Nutrition Score
27.974782529085%

Flavonoids

Kaempferol
0.75mg
Quercetin
0.65mg

Nutrients percent of daily need

Calories:309.09kcal
15.45%
Fat:1.92g
2.96%
Saturated Fat:0.37g
2.33%
Carbohydrates:63.49g
21.16%
Net Carbohydrates:47.95g
17.44%
Sugar:8.33g
9.25%
Cholesterol:3.36mg
1.12%
Sodium:1071.13mg
46.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.71g
31.43%
Vitamin A:10816.73IU
216.33%
Fiber:15.53g
62.13%
Vitamin C:43.32mg
52.51%
Manganese:0.95mg
47.57%
Potassium:1389.98mg
39.71%
Phosphorus:353.2mg
35.32%
Vitamin B6:0.68mg
33.9%
Vitamin B1:0.45mg
30.17%
Magnesium:113.51mg
28.38%
Copper:0.53mg
26.59%
Iron:4.77mg
26.5%
Vitamin B3:4.99mg
24.95%
Folate:99.59µg
24.9%
Vitamin B2:0.41mg
24.39%
Calcium:193.41mg
19.34%
Zinc:2.28mg
15.19%
Vitamin B5:1.3mg
13.02%
Vitamin E:1.83mg
12.17%
Vitamin K:9.04µg
8.61%
Selenium:5.33µg
7.61%
Vitamin B12:0.37µg
6.22%
Vitamin D:0.64µg
4.24%
Source:My Recipes