Vegetarian Shepherd's Pie I

Vegetarian
Health score
18%
Vegetarian Shepherd's Pie I
110 min.
6
373kcal

Suggestions

Ingredients

  • 0.7 cup bulgur 
  • tablespoons butter 
  •  carrots diced
  • cup corn kernels whole
  • 1.5 tablespoons flour all-purpose
  • cups mushrooms fresh sliced
  • tablespoons parsley fresh chopped
  • cloves garlic minced
  • servings ground pepper black to taste
  • cups milk 
  • cups onion chopped
  •  russet potatoes peeled cut into thirds
  • 1.5 teaspoons salt 
  • cups water 

Equipment

  • bowl
  • sauce pan
  • oven
  • whisk
  • pot
  • spatula
  • pie form

Directions

  1. Gently boil potatoes in a large pot of water for 20 minutes, or until tender.
  2. Drain, and return to the pot. Mash potatoes with 2 tablespoons butter or margarine, 3/4 teaspoon salt, and 1/2 cup milk until fairly smooth. Set aside.
  3. In a saucepan, bring 1 1/2 cups water with 1/2 teaspoon salt to a boil. Stir in kasha. Reduce heat, and simmer, uncovered, for 15 minutes.
  4. Add 1 1/2 cups more water, and bring to a boil.
  5. Add bulgur, cover, and remove from heat.
  6. Let stand for 10 minutes.
  7. In a large saucepan, melt the remaining 2 tablespoons of butter or margarine over medium heat.
  8. Add onions, garlic, and carrots; saute until the onions soften.
  9. Add mushrooms; cook and stir for 3 to 4 minutes.
  10. Sprinkle flour over vegetables; stir constantly for 2 minutes, or until flour starts to brown.
  11. Pour remaining 1 1/2 cups milk over the vegetables, and increase heat to high. Stir with a whisk until sauce is smooth. Reduce heat, and simmer for 5 minutes. Stir in corn, 1/4 teaspoon salt, and black pepper to taste.
  12. Mix together vegetable mixture and kasha mixture in a large bowl. Spoon into a buttered 10 inch pie pan, and smooth with a spatula.
  13. Spread mashed potatoes over top, leaving an uneven surface.
  14. Bake in a preheated 350 degree F (175 degree C) oven for 30 minutes.
  15. Garnish with the chopped parsley, and serve.

Nutrition Facts

Calories373kcal
Protein11.44%
Fat25.59%
Carbs62.97%

Properties

Glycemic Index
82.43
Glycemic Load
34.02
Inflammation Score
-10
Nutrition Score
23.436956384908%

Flavonoids

Apigenin
4.31mg
Luteolin
0.05mg
Isorhamnetin
2.67mg
Kaempferol
0.43mg
Myricetin
0.34mg
Quercetin
10.89mg

Nutrients percent of daily need

Calories:373.45kcal
18.67%
Fat:11.11g
17.09%
Saturated Fat:6.51g
40.7%
Carbohydrates:61.51g
20.5%
Net Carbohydrates:53.85g
19.58%
Sugar:10.19g
11.32%
Cholesterol:29.83mg
9.94%
Sodium:764.87mg
33.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.17g
22.35%
Vitamin A:3947.55IU
78.95%
Manganese:0.95mg
47.35%
Vitamin B6:0.87mg
43.31%
Vitamin K:40.27µg
38.35%
Potassium:1227.51mg
35.07%
Fiber:7.66g
30.64%
Phosphorus:296.23mg
29.62%
Vitamin C:19.35mg
23.45%
Magnesium:93.52mg
23.38%
Vitamin B3:4.56mg
22.79%
Vitamin B2:0.38mg
22.56%
Vitamin B1:0.32mg
21.35%
Copper:0.41mg
20.29%
Vitamin B5:1.73mg
17.31%
Folate:65.4µg
16.35%
Calcium:160.76mg
16.08%
Iron:2.56mg
14.22%
Zinc:1.61mg
10.74%
Selenium:6.92µg
9.88%
Vitamin B12:0.47µg
7.8%
Vitamin D:0.96µg
6.39%
Vitamin E:0.47mg
3.17%
Source:Allrecipes