Lentils make a delicious meat substitute in our healthy version of shepherd’s pie. Combined with exotic Indian flavors, nutritious vegetables, and lentils, this dish will have your family calling for seconds in no time! Not only does this recipe taste amazing, it also provides you with 15g protein, 130 mg sodium, and 17g fiber in one serving. The lentils present in this recipe are rich in folate, copper, phosphorus, manganese, iron, zinc and potassium, and their high fiber content can help lower cholesterol and prevent blood sugar spikes (1). These dried beans are also a great meat substitute, so go ahead and try them out–we think you will be pleasantly surprised at the outcome! Hopefully this dish is a staple in your menu rotation, because it certainly is for us.
Indian Inspired Shepherd's Pie
- 2 lb potatoes, peeled and quartered
- 1 lb parsnips, peeled, cut in 2 inch pieces
- 2 tablespoons olive oil
- 1-2 teaspoons garlic powder or 4 garlic cloves, minced, optional
- ½ teaspoon sea salt
- Black pepper to taste, optional
- 4 ounces of rice milk (or your choice of milk)
- 1 ¼ cups lentils, sorted and rinsed or 2- 15 oz can lentils could be used
- 4 cups water
- 1 bay leaf
- ¼ teaspoon sea salt
- 1 cup carrots, diced
- 1 onion, diced
- 2 garlic cloves, minced
- 1 tablespoon + 1 teaspoon olive oil
- 2 garlic cloves, minced
- 3 oz Portabella or baby Portabella mushrooms, puree or diced
- 1 teaspoon cumin
- ¾ teaspoon turmeric
- ½ teaspoon thyme
- ¼ teaspoon salt
- ¼ teaspoon red chili flakes (optional)
- 1 T apple cider vinegar
- Scrub potatoes well.
- Place potatoes and parsnips in a large saucepan, and add enough cold water to cover them. Bring to a boil, reduce to a light simmer until tender, about 15-25 minutes.
- Once potatoes & parsnips are tender, place in a colander, remove water and place back in the saucepan.
- Mash potatoes and parsnips with a potato masher, or a hand held mixer. Do not use a food processor, as they will make the potatoes gluey.
- Add the olive oil, garlic, sea salt and pepper and mix together. Slowly add ¼ cup at a time of the rice milk until the potatoes are light and fluffy.
- Preheat the oven to broil.
- While the potatoes are cooking, add the lentils, water, bay leaf, and sea salt to a saucepan and bring to a gentle simmer. Cook for 30-35 minutes until lentils are tender. Omit this step if you are using canned lentils.
- In a medium skillet, heat the olive, and add the onion. Sauté over medium heat until translucent. Add the garlic, mushrooms, cumin, turmeric, thyme, salt, and red chili pepper, and continue to sauté until the onion is golden.
- In a medium bowl mix the lentils and mushroom mixture together. Add one cup of the mashed potatoes to the lentil mixture and stir together.
- Use 1 teaspoon of olive oil and lightly oil a 2-quart (preferably round) casserole dish. You could also use two pie plates, or two muffin tins, or 1 muffin tin and one pie plate.
- Ladle in the lentil mixture, then spread the potatoes evenly over the top. If using two pie plates, divide each mixture evenly between them.
- Broil for 10 minutes, or until the potatoes begin to turn golden and slightly crusty. Let stand for 5 minutes, then cut into wedges to serve.
Using a muffin tin to prepare the Lentil Shepard Pie is a fun way to serve it. You will not be able to pick up the Shepard's pie like a muffin--it's best to use a fork.
This recipe is perfect to use the Cook Once, Eat Twice Method with mashed potatoes & parsnips.
Cooking the potatoes in cold water cooks the potatoes evenly.
Using parsnips in the mashed potatoes adds a variety of nutrients, a different texture and flavor.
Calories: 370 calories, Fat: 8 grams, Saturated fat: 1 gram, Carbohydrates: 60 grams, Sugar: 5 grams, Sodium: 130 milligrams, Fiber: 17 grams, Protein: 15 grams, Cholesterol: 0 milligrams
(1) Lentils. The World’s Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52