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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 171.9
  • Total Fat: 0.6 g
  • Cholesterol: 0.0 mg
  • Sodium: 313.5 mg
  • Total Carbs: 35.6 g
  • Dietary Fiber: 9.0 g
  • Protein: 9.0 g

View full nutritional breakdown of Shepherd's Pie (low fat and vegan) calories by ingredient
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Shepherd's Pie (low fat and vegan)

Submitted by: IMVEGAN

Introduction

Traditional Shepherd's Pie is that delicious beef, vegetable and gravy casserole with the Mashed Potatoes on Top. Who knew that it would taste just as good without the beef? It really does and it is good for you too. Traditional Shepherd's Pie is that delicious beef, vegetable and gravy casserole with the Mashed Potatoes on Top. Who knew that it would taste just as good without the beef? It really does and it is good for you too.
Number of Servings: 8

Ingredients

    Beans, pinto, 1.5 cup (or 1 can rinsed and drained)
    Green Beans, 1 cup (or 1 can rinsed and drained)
    Carrots, raw, 2 large sliced
    Yellow Sweet Corn, Frozen, 1 cup kernels
    Peas, frozen, 1 cup
    Yukon Gold Potatoes (about 4 large)
    Onions, 1 Medium diced
    Garlic, 1 clove diced
    Water, tap, 2 cup (8 fl oz)
    Better than Bouillon No Beef Base, 2 tsp (you can use vegetable base)
    Sage, ground, 1 tsp
    Celery Salt, .5 tsp
    Thyme, ground, .5 tbsp
    garlic salt, 1 tsp

    Lite Soy milk, 1/3 cup

    Flour, 1 heaping Tablespoon
    Water, tap, 2 fl oz

Directions

Makes 8 or more large servings.

1. Wash and cube the potatoes. (I never peel potatoes) Put them on the stove to boil. Cook until tender, drain, mash with the garlic salt and soy milk and set aside.

2. While the potatoes are cooking dice the onion and saute them in a little water for about 3 minutes. Add the diced garlic and saute a minute more. (add more water if you need more liquid) Add the spices and saute for just a moment until they are very fragrant.

3. Add the water and bouillon to the pot. Add the carrots and cook until tender.

4. Add the rest of the vegetables to the pot. Bring to a boil. Lower the heat to medium.

5. Mix together the flour and 2 oz of tap water. Add this to the pot with the veggies and cook for about 5 minutes until the gravy thickens. Salt and pepper to taste. (You may need more bouillon too.)

6. Spoon the vegetables and gravy into a large casserole dish. (If you have too much gravy, Don't put it all into the dish.) Put the mashed potatoes on top and spread them out.

7. Cook in a 350 oven for 30 minutes or until heated through.




Number of Servings: 8

Recipe submitted by SparkPeople user IMVEGAN.






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