Vegan Shepherd's Pie

Gluten Free
Popular
Health score
17%
Vegan Shepherd's Pie
75 min.
6
633kcal

Suggestions

Ingredients

  •  carrots chopped
  • stalks celery chopped
  • clove garlic minced to taste
  • 14 ounce vegetarian ground beef substitute 
  • pinch ground pepper black to taste
  • teaspoon penzey's southwest seasoning italian
  • 0.3 cup olive oil 
  • 0.5 cup peas frozen
  •  russet potatoes peeled cut into 1-inch cubes
  • teaspoons salt 
  • 0.5 cup daiya vegan m zarella “cheese shredded cheddar-style
  • 0.5 cup soy milk 
  •  tomatoes chopped
  • tablespoons vegan cream cheese substitute tofutti ® (such as )
  • 0.5 cup veganaise 
  • tablespoon vegetable oil 
  • large onion yellow chopped

Equipment

  • frying pan
  • oven
  • pot
  • baking pan
  • potato masher

Directions

  1. Place the potatoes in a pot, cover with cold water, and bring to a boil over medium-high heat. Turn the heat to medium-low, and boil the potatoes until tender, about 25 minutes; drain.
  2. Stir the vegan mayonnaise, soy milk, olive oil, vegan cream cheese, and salt into the potatoes, and mash with a potato masher until smooth and fluffy. Set the potatoes aside.
  3. Preheat oven to 400 degrees F (200 degrees C), and spray a 2-quart baking dish with cooking spray.
  4. Heat the vegetable oil in a large skillet over medium heat, and cook and stir the onion, carrots, celery, frozen peas, and tomato until softened, about 10 minutes. Stir in the Italian seasoning, garlic, and pepper.
  5. Reduce the heat to medium-low, and crumble the vegetarian ground beef substitute into the skillet with the vegetables. Cook and stir, breaking up the meat substitute, until the mixture is hot, about 5 minutes.
  6. Spread the vegetarian meat substitute mixture into the bottom of the baking dish, and top with the mashed potatoes, smoothing them into an even layer.
  7. Sprinkle the potatoes with the shredded soy cheese.
  8. Bake in the preheated oven until the cheese is melted and slightly browned and the casserole is hot, about 20 minutes.

Nutrition Facts

Calories633kcal
Protein12.55%
Fat60.44%
Carbs27.01%

Properties

Glycemic Index
66.72
Glycemic Load
27.47
Inflammation Score
-10
Nutrition Score
23.857391305592%

Flavonoids

Naringenin
0.14mg
Apigenin
0.58mg
Luteolin
0.25mg
Isorhamnetin
1.25mg
Kaempferol
0.28mg
Myricetin
0.05mg
Quercetin
5.32mg

Nutrients percent of daily need

Calories:633.17kcal
31.66%
Fat:42.62g
65.57%
Saturated Fat:10.66g
66.6%
Carbohydrates:42.86g
14.29%
Net Carbohydrates:37.58g
13.66%
Sugar:5.4g
6%
Cholesterol:56.38mg
18.79%
Sodium:1068.4mg
46.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.92g
39.83%
Vitamin A:3929.61IU
78.59%
Vitamin B6:1mg
49.89%
Potassium:1192.07mg
34.06%
Vitamin B3:5.97mg
29.86%
Vitamin B12:1.73µg
28.8%
Phosphorus:283.69mg
28.37%
Vitamin K:29.57µg
28.16%
Vitamin C:23.01mg
27.89%
Zinc:3.99mg
26.61%
Manganese:0.47mg
23.51%
Fiber:5.28g
21.12%
Selenium:14.28µg
20.4%
Iron:3.58mg
19.92%
Vitamin E:2.72mg
18.12%
Vitamin B1:0.26mg
17.29%
Magnesium:69.07mg
17.27%
Vitamin B2:0.29mg
17.02%
Calcium:166.33mg
16.63%
Folate:65.3µg
16.33%
Copper:0.31mg
15.71%
Vitamin B5:1.08mg
10.78%
Vitamin D:0.36µg
2.39%
Source:Allrecipes