Lentil Shepherd's Pie (vegan)

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 246.0
  • Total Fat: 2.5 g
  • Cholesterol: 0.0 mg
  • Sodium: 356.3 mg
  • Total Carbs: 53.8 g
  • Dietary Fiber: 15.4 g
  • Protein: 12.0 g

View full nutritional breakdown of Lentil Shepherd's Pie (vegan) calories by ingredient


Introduction

A lot of chopping and takes a bit of time, but totally worth it! Yummy comfort food. If you use canned beans, buy the no salt added to keep the sodium content down. I did not include the soak and cook time for the dry beans as I keep cooked beans in the freezer ready to use.

Chock full of nutrients, one serving has over 100% of your RDA for vitamin A and C, 15g of fiber and 12g of protein. A lot of chopping and takes a bit of time, but totally worth it! Yummy comfort food. If you use canned beans, buy the no salt added to keep the sodium content down. I did not include the soak and cook time for the dry beans as I keep cooked beans in the freezer ready to use.

Chock full of nutrients, one serving has over 100% of your RDA for vitamin A and C, 15g of fiber and 12g of protein.
Number of Servings: 8

Ingredients

    Bean Layer:

    1 cup dry black beans, soaked and cooked
    1 cup dry kidney beans, soaked and cooked

    1 cup dry lentils
    3-4 cups water

    2 tsp Bragg's Amino Acids
    1 tsp Better Than Bouillon - vegetable
    1 tsp Annie's Naturals Worcestershire Sauce
    1 tsp thyme
    1 tsp oregano
    1/8 tsp black pepper

    Veggie Layer:

    1T olive oil
    1/8 tsp red pepper flakes
    1 clove garlic, minced
    1 onion, chopped
    2 stalks celery, sliced
    2 medium carrots, diced
    1 medium beet, diced
    1 cup chopped butternut squash
    1 cup mushrooms, sliced
    1 cup diced red pepper
    1/4 cup fresh parsley, minced

    Potato Layer:

    6 medium potatoes, peeled and cut into 1" cubes
    water to cover

    1/2 cup soy milk, room temperature
    1/2 tsp sea salt

    1 tsp paprika (smoked paprika if you have it).

Directions

* The first three steps of this take place at the same time. Start boiling the potatoes, the lentils and sauteing the vegetables at the same time. I'm breaking down the instructions per layer, but it should be happening simultaneously. About 10 minutes before final assembly, preheat oven to 375 degrees.

Bean Layer:

Place lentils in pan and cover with water. Cover pan and bring to a boil, and boil until tender (about 20 minutes). Drain and place in Dutch oven. Add black beans, kidney beans, Bragg's, vegetable bouillon, worcestershire sauce, thyme, oregano, and black pepper. Stir and spread evenly in Dutch oven.

Vegetable Layer:

Heat olive oil in frying pan. Add everything for veggie layer, except for parsley. Saute until vegetables are soft. Add parsley and stir gently. Spread veggie layer evenly over bean layer.

Potato Layer:

Place potatoes in pan and cover with water. Cover pan and bring to a boil, and boil until tender (about 20 minutes). Drain. Mash potatoes with potato masher, add soy milk and salt, mash until nice and creamy. Spread over veggie layer. Make criss-cross hash marks with fork across top of potato layer (just because that's what my momma did). Sprinkle with paprika.

Cover Dutch oven with lid and place in oven for 45 minutes, removing lid for last 5 minutes.

Makes 8 (generous) 1 cup servings

Number of Servings: 8

Recipe submitted by SparkPeople user WRITINGAL.