Vegan Shepard’s Pie
Vegan Shepard’s Pie
Fat: 6 grams
Carbohydrates: 90 grams
Protein: 19 grams
- 9 potatoes (russet, Yukon gold, or similar), washed, peeled and cut into quarters
- 12½ cups water
- 2 tbsp extra virgin olive oil
- 1 tbsp garlic crushed
- 2-inch ginger peeled, finely chopped
- 2 onions peeled and cut into medium slices
- 1 cup tomato sauce
- 1 red bell pepper washed and chopped into small pieces
- 1 tsp chili powder, add to taste
- 1½ cups green or brown lentils uncooked
- 1½ tsp salt
- ½ lemon, juiced
- 1 tsp black pepper
- 1 tsp dried parsley or another dried herb of your choice
- Adjust oven rack to upper-middle position and preheat oven to 425 degrees Fahrenheit.
- In a large saucepan, add potatoes and 10 cups of water. Bring to boil on high heat and cook for 20 minutes over medium-high heat or until cooked through.
- While the potatoes are cooking, start to prep the lentils filling. Begin by gathering all the ingredients to save time.
- In a cast iron or another type of non-stick cooking pot, heat 1 tbsp of olive oil on medium heat.
- Add the garlic and ginger and fry until golden.
- Stir in the onions, cover and cook for 2-3 minutes on low heat to soften the onions. This technique helps to use less oil.
- Pour in the tomato sauce along with the chopped peppers and red chili powder. Feel free to go easy with the chili to suit your taste preferences. Stir well.
- Follow with the drained uncooked lentils and 2.5 cups of water. Stir, bring to boil over high heat and cover and cook for 15 minutes on medium-low heat.
- Add 1 tsp of salt and juice of half a lemon and stir. You should end up with a thick (not dry) consistency. Transfer to a 12 X 8-inch rectangular baking dish or pan.
- By now, the potatoes should be done. Drain and transfer to a large container.
- Add 1/2 tsp salt, 1 tsp of pepper and 1 tsp of parsley flakes to bring flavor to the potatoes without the need for added fat and more salt. Mash the potatoes thoroughly.
- Now spread the mashed potatoes evenly over the filling. Brush 1 tbsp of oil all over the potato topping.
- Bake for 10 mins and broil about 1-2 minutes until the top is golden. You don't want to overdo this as the potatoes will dry out.
- Remove from oven and cool for 5-10 minutes before serving. Garnish with more parsley flakes if desired.