Vegetarian Mushroom Shepherd's Pie

Gluten Free
Dairy Free
Very Healthy
Health score
66%
Vegetarian Mushroom Shepherd's Pie
45 min.
12
132kcal
22.56%sweetness
100%saltiness
18.5%sourness
26.73%bitterness
61.31%savoriness
63.2%fattiness
100%spiciness

Ingredients

  • kg potatoes - remove skin red
  • 100 soy granules 
  • kg mushrooms 
  • kg mushrooms 
  •  carrots 
  •  bell pepper red
  •  onion diced
  • bunch optional: dill chopped
  • bunch parsley chopped
  •  yeast dry for vegans, you can also add 3-4 tbsp yeast flakes ( or egg substitutes )
  • 12 servings sea salt to taste
  • 0.5 tsp pepper 
  • tsp paprika sweet
  • tbsp thyme leaves dry
  • tbsp unrefined sunflower oil 

Equipment

  • food processor
  • frying pan
  • baking paper
  • oven
  • pot
  • spatula

Directions

  1. Peel potatoes and put them in a large pot filled with water. Boil them until they're tender. Mash them and let them cool for a while.
  2. Chop the mushrooms, carrot and red bell pepper.
  3. Add them into your food processor and pulse until all ingredients are well mixed together.
  4. Heat oil in a large skillet.
  5. Add the mixture above, diced onions, chopped dill and parsley, soy granules, eggs (or egg substitute) and spices. Saut for 10 minutes.
  6. * I added the soy granules without boiling them because the mushrooms contain a lot of water and these soy granules will absorb all excess water.
  7. Put some parchment paper on the bottom of a casserole. Divide the mashed potatoes in two.
  8. Place the first half in the casserole and spread it with a spatula.
  9. Add the filling.
  10. Place over the other half of mashed potatoes.
  11. Heat your oven at 39
  12. Put the casserole in the oven. Cook for 40 minutes.
  13. Don't serve immediately.
  14. Let it cool for at least half an hour.

Nutrition Facts

Calories132kcal
Protein16.16%
Fat25.96%
Carbs57.88%

Properties

Glycemic Index
25.74
Glycemic Load
1.96
Inflammation Score
-9
Nutrition Score
21.742608695652%

Flavonoids

Apigenin
10.25mg
Luteolin
0.39mg
Isorhamnetin
0.95mg
Kaempferol
0.22mg
Myricetin
0.71mg
Quercetin
4.36mg

Taste

Sweetness:
22.56%
Saltiness:
100%
Sourness:
18.5%
Bitterness:
26.73%
Savoriness:
61.31%
Fattiness:
63.2%
Spiciness:
100%

Nutrients percent of daily need

Calories:131.6kcal
6.58%
Fat:5.25g
8.07%
Saturated Fat:0.89g
5.59%
Carbohydrates:26.31g
8.77%
Net Carbohydrates:20.12g
7.31%
Sugar:7.95g
8.83%
Cholesterol:0mg
0%
Sodium:224.74mg
9.77%
Protein:7.35g
14.7%
Vitamin K:81.94µg
78.04%
Vitamin B2:0.73mg
42.86%
Vitamin C:32.34mg
39.2%
Vitamin B3:7.3mg
36.51%
Vitamin A:1682.74IU
33.65%
Copper:0.67mg
33.32%
Potassium:1010.15mg
28.86%
Vitamin B5:2.84mg
28.45%
Fiber:6.19g
24.77%
Selenium:16.06µg
22.94%
Phosphorus:208.99mg
20.9%
Vitamin B6:0.39mg
19.28%
Vitamin B1:0.24mg
16.2%
Folate:63.95µg
15.99%
Manganese:0.27mg
13.54%
Iron:2.16mg
11.97%
Magnesium:40.85mg
10.21%
Zinc:1.29mg
8.63%
Vitamin E:1.26mg
8.42%
Calcium:30.1mg
3.01%
Vitamin D:0.33µg
2.22%
Vitamin B12:0.07µg
1.11%
Source:Foodista