Traditional Made Meatless
We’ve taken all of the comforts of traditional Shepherd’s Pie and made it meatless! Our Vegan Shepherd’s Pie recipe is a healthy revision of the renowned classic that uses lentils and mushrooms as a substitute for ground beef. Mushrooms have a delicious meaty and hearty texture that mimics animal-based meat. Lentils are high in plant-based protein and their small size and crumbly texture resembles the consistency of ground meat. Combining these two makes the perfect meat alternative! The base of our casserole is loaded with nutrient-rich vegetables, packed with protein, and deliciously flavorful. We then top it off with our mashed parsnip potatoes. We love adding parsnips to this mash because they both add an earthy, sweet taste and help give this topping a creamy texture that compliments the savory lentils and vegetables. Our Vegan Shepherd’s Pie is the ultimate balance of healthy and comforting– vegetables baked to perfection under a golden layer of feel-good fluff!
Nutrient Booster: Lentils
Lentils are a plant-based powerhouse, packed with protein, fiber, potassium, and folic acid, which all support heart health.Lentils can also help aid digestion, control diabetes, decrease anemia, and improve the body’s electrolytic activity. Researchers have found that lentils can lower both cholesterol and blood pressure, reducing the risk for cardiovascular disease.These dried beans readily absorb a variety of wonderful flavors from other foods and seasonings, making them the perfect ingredient for your favorite meatless meals. When meat is replaced with a high-fiber food like lentils, the risk for heart disease is further decreased. Love your heart, love your shepherd’s pie with all the health benefits from lentils. For more nutrition information and recipe inspiration, visit the lentils website.
Perfectly Easy to Pair
Lentils are relatively quick and easy to prepare and can be added in place of ground beef in just about any recipe. They are the perfect year-round staple to keep in your pantry, essential for rounding out salads, like our Potato, Beet and Lentil Salad and Kale Lentil Salad, hearty soups, and party-pleasing dips, like our Turmeric Red Lentil Dip.
Vegan Shepherd's Pie
Mashed Parsnip Potatoes:
- 2 pounds potatoes, washed, peeled and quartered
- 1 cup parsnips, 1 1/2 parsnips peeled and cut into 2" pieces
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- 1/2 teaspoon sea salt
- black pepper, to taste
- 1/4 cup rice milk, or milk of choice
- 1 1/4 cups dried lentils, rinsed or 2 cups cooked lentils
- 4 cups water
- 1 bay leaf
- 1/4 teaspoon sea salt
- 1 tablespoon + 1 teaspoon olive oil
- 1 cup onion, diced
- 2 cloves garlic, minced
- 3 ounces baby bella mushrooms, diced
- 1 cup carrots, diced
- 1 teaspoon cumin
- 3/4 teaspoon turmeric
- 1/2 teaspoon thyme
- 1/4 teaspoon sea salt
- 1/4 teaspoon red chili flakes, optional
- 1 tablespoon apple cider vinegar
Mashed Parsnip Potatoes:
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. Using a ladle reserve 3/4 cup of the water in a bowl then drain the potatoes and parsnips and return them & to the pot. Mash the potatoes & parsnips with a potato masher or hand-held mixer until there are no visible lumps. Do not use a food processor, as the potatoes will become gluey. Add the olive oil, garlic, sea salt and pepper and mix together. Slowly add the rice milk and 1/4 cup at a time of the reserved water until the potatoes are light and fluffy.
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 or packaged lentils.
In a medium skillet, heat the olive oil, and add the onion. Sauté over medium heat until translucent. Add the garlic, mushrooms, carrots, cumin, turmeric, thyme, salt, and red chili pepper, and stir then cover the skillet halfway and occasionally stir for 8-10 minutes until the mushrooms and carrots are soft.
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.
Preheat the oven to broil.
Use 1 teaspoon of olive oil and lightly oil a 2-quart (preferably round) casserole dish. Ladle in the lentil mixture then spread the potatoes evenly over the top. 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.
Serving size: 1/6 serving, Calories: 390 calories, Fat: 8 grams, Saturated Fat: 1 grams, Carbohydrates:65 grams, Sugar: 5 grams, Sodium 275 milligrams, Fiber: 18 grams, Protein 15 grams, Cholesterol: 0 milligrams