Easier than the meat version, the protein, fibre and healthy fat combination of lentils, cauliflower and walnuts creates a low-GI “meaty” meal for even the most steadfast carnivore.
Easy Vegan Shepherd’s Pie
Ingredients
- 1 head cauliflower, roughly chopped
- 3 tsp (15 ml) dairy-free or vegan butter, or extra-virgin olive oil
- 1/2 tsp (2 ml) sea salt
- 1/4 cup (60 ml) unsweetened, plain almond milk or soy milk, at room temperature
- 3 tsp (15 ml) extra-virgin olive oil
- 1 carrot, diced
- 1 onion, finely diced
- 2 celery stalks, diced
- 1 cup (250 ml) sliced button mushrooms
- 2 cups (500 ml) cooked green lentils
- 1/2 cup (125 ml) fresh or frozen peas, defrosted
- 1/4 cup (60 ml) finely chopped walnuts
- 1/4 cup (60 ml) tomato paste, no salt added
- 3 tsp (15 ml) balsamic vinegar
- 1 tsp (5 ml) dried thyme
- 1/2 tsp (2 ml) ground black pepper
- Pinch of sea salt, to taste
- Pinch of ground cloves
Nutrition
Per serving:
- kilojoules1305
- protein16g
- fat13g
- saturated fat2g
- trans fat0g
- carbohydrates38g
- sugars10g
- fibre10g
- sodium447mg
Directions
01
Position oven rack in the top third of oven (not directly under grill element). Preheat oven to 350 F (180 C).
02
For topping, steam cauliflower in large pot fitted with steamer basket until very soft (about 12 minutes). Transfer to large bowl and mash with potato masher or fork. Add dairy-free butter or olive oil and salt, and stir to combine. Slowly add milk, 3 tsp (15 ml) at a time until the consistency of mashed potatoes (you may need more or less depending on the caulifloweru2019s water content). Set aside.
03
For filling, heat olive oil in large pot over medium heat. Add carrot, onion, celery, mushrooms, lentils and peas, and sauteu0301 until soft (about 15 minutes). Remove from heat and stir in remaining ingredients, plus 1/3 cup (80 ml) water. Transfer to pie plate, smoothing out the top. Evenly spread cauliflower mixture onto lentil mixture.
04
Bake, uncovered, for 25 to 30 minutes. Pop under the grill for 3 to 5 minutes, until top begins to brown. Serve hot.
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Check out her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016).
