Shepard's pie

Name: Shepard's pie
Prep time: 20 min
Cook time: 40 min
Total time: 1 h
Cuisine: American
Ingredients: 3 potatoes, washed and cut into small cubes; 2 tsp (10 mL) olive oil; 1 small onion, diced; 3 cloves garlic, minced; 1 tsp (4 g) dried oregano; 1 tsp (4 g) dried rosemary; 1 tsp (4 g) dried thyme; ½ tsp salt; ¼ tsp fresh ground black pepper; 4 cups (400 g) mushrooms, cleaned, trimmed and chopped; 1 cup (250 mL) vegetable broth*; 1 Tbsp (15 mL) tomato paste; 1 cup (130 g) chopped carrot; 1 package (200 g) soy veggie ground**; 1 cup (145 g) frozen peas; ¾ cup (180 mL) unsweetened plant-based milk or vegetable; broth; 1 tsp (4 g) onion powder; ½ tsp garlic powder; ⅛ tsp ground pepper

9 steps

Prep:20minCook:40min

The ground vegan beef can be substituted with 1 ½ cups / 310 g cooked lentils. Storage: keep in an air-tight container in the fridge for up to 3 days. Variations: add 2-3 cloves of roasted garlic to the mashed potatoes, or use sweet potatoes or cauliflower instead of regular potatoes.

Updated at: Thu, 17 Aug 2023 04:52:26 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories305.9 kcal (15%)

Total Fat5.2 g (7%)

Carbs46.7 g (18%)

Sugars10.8 g (12%)

Protein20.6 g (41%)

Sodium948.4 mg (47%)

Fiber11 g (39%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Preheat oven to 360°F (180°C)

Step 2

Place the diced potatoes into a medium pot with enough water to cover the potatoes and bring to a boil on high heat until the potatoes are fork-tender.

Step 3

While you are waiting for the potatoes, make the filling by heating the oil in a large frying pan on medium heat, and cook the onions, until soft, adding splashes of water as needed to prevent burning.

Step 4

Add the garlic and spices and cook until fragrant, about a minute. Then add the mushrooms and cook until they have released their moisture, about 8 minutes.

Step 5

Add the vegetable broth, tomato paste, and carrots, and cook for 5 minutes.

Step 6

Add the veggie ground and peas and cook until heated through

Step 7

Drain the potatoes, add back to the empty pot and add the plant-milk, onion powder, garlic powder, salt, and pepper. Mash with a fork or potato masher and set aside.

Step 8

Transfer the mushroom mixture into the a large oven-safe baking dish or pie plate. Dollop the mashed potatoes on the top and spread evenly over the vegetable mixture.

Step 9

Bake for 25 minutes, or until potatoes are lightly golden. Remove from the oven and enjoy!