Low Carb Vegetarian Tofu Shepheards Pie
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
FOR THE FILLING1 cup mushrooms (scliced)1/2 cup green beans (chopped)1/2 cup onions (chopped)1 carrot (chopped)1 stalk celery (chopped)2 cloves garlic (finely chopped)6 oz seitan*1 tbs olive oil1/2 cup vegetable broth2 tbs red wine*1 tbs tamari*2 tsp fresh thyme, or 3/4 tsp dried thyme2 tsp fresh sage, or 3/4 tsp dried sage1 tsp crushed red pepper flakes (optional)salt and freshly ground pepper to tasteFOR THE TOPPING10 oz firm tofu (organic, GMO FREE)1 egg3 tbs apple cider vinegar3 tbs olive oil1 tbs fresh thyme, or 1 tsp dried thyme1 tsp saltfreshly ground pepper to taste1/2 cup freshly grated parmesan (optional)*seitan (say-tan, sâˌtan)1. a high-protein vegetarian food made from cooked wheat gluten.Seitan can be store bought, or you can make it at home. Being a vegetarian, I always have this in my fridge ready to go, and I always make mine at home. It is incredibly easy. I use The Post Punk Kitchen recipe.https://www.theppk.com/2009/11/homemade-seitan/*The red wine can be replaced with any dry wine, or if you choose to omit the alcohol, it can always be replaced with apple cider vinegar. I like the extra depth that red wine adds to a dish.*Tamari and soy sauce are interchangeable in most recipes. But many soy sauces contain wheat. If it makes the difference to cut the carbs go with the tamari. Tamari is also gluten free.
1. Heat oven to 350*F.
2. For the filling, heat olive oil in a large skillet over a medium high heat; add onions, garlic, and red pepper flakes (optional), with a little salt (so that your vegetables expel their water at a quicker rate, a little salt goes a long way), sauté onions till soft and translucent, about 5 minutes.
Add mushrooms, green beans, onions, carrot, celery, and sauté till vegetables begin to soften.
Add seitan, vegetable broth, red wine, tamari, thyme, sage, and salt and freshly ground black pepper to taste;cover and simmer till vegetables are tender, about 10-15 minutes.
Uncover and simmer till liquid thickens a little bit, about another 10 minutes.
Transfer your vegetables to your casserole dish or pie plate.
3. Meanwhile, for the topping, combine tofu, egg, apple cider vinegar, olive oil, thyme, salt and freshly ground black pepper in a food processor and puree till smooth.
4. Spread topping evenly over filling in casserole dish or pie plate, sprinkle parmesan on top (optional), and bake the dish till topping is golden brown, about 50-60 minutes. Let stand for 5-10 minutes before serving.
Serving Size: makes 6 servings
2. For the filling, heat olive oil in a large skillet over a medium high heat; add onions, garlic, and red pepper flakes (optional), with a little salt (so that your vegetables expel their water at a quicker rate, a little salt goes a long way), sauté onions till soft and translucent, about 5 minutes.
Add mushrooms, green beans, onions, carrot, celery, and sauté till vegetables begin to soften.
Add seitan, vegetable broth, red wine, tamari, thyme, sage, and salt and freshly ground black pepper to taste;cover and simmer till vegetables are tender, about 10-15 minutes.
Uncover and simmer till liquid thickens a little bit, about another 10 minutes.
Transfer your vegetables to your casserole dish or pie plate.
3. Meanwhile, for the topping, combine tofu, egg, apple cider vinegar, olive oil, thyme, salt and freshly ground black pepper in a food processor and puree till smooth.
4. Spread topping evenly over filling in casserole dish or pie plate, sprinkle parmesan on top (optional), and bake the dish till topping is golden brown, about 50-60 minutes. Let stand for 5-10 minutes before serving.
Serving Size: makes 6 servings
Nutritional Info Amount Per Serving
- Calories: 275.5
- Total Fat: 17.5 g
- Cholesterol: 43.8 mg
- Sodium: 808.5 mg
- Total Carbs: 11.8 g
- Dietary Fiber: 2.7 g
- Protein: 21.0 g
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