Low Carb Vegetarian Tofu Shepheards Pie
Nutritional Info
- Servings Per Recipe: 6
- 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
View full nutritional breakdown of Low Carb Vegetarian Tofu Shepheards Pie calories by ingredient
Introduction
This is a low carb, vegetarian alternative to a traditional English shepherds pie recipe, that usually contains lots of fatty meats, starchy vegetables, and too much cheese. One serving of that can really weigh a person down, having upwards of 500 calories per serving, but not with my switch. This is a low carb, vegetarian alternative to a traditional English shepherds pie recipe, that usually contains lots of fatty meats, starchy vegetables, and too much cheese. One serving of that can really weigh a person down, having upwards of 500 calories per serving, but not with my switch.Number of Servings: 6
Ingredients
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FOR THE FILLING
1 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 oil
1/2 cup vegetable broth
2 tbs red wine*
1 tbs tamari*
2 tsp fresh thyme, or 3/4 tsp dried thyme
2 tsp fresh sage, or 3/4 tsp dried sage
1 tsp crushed red pepper flakes (optional)
salt and freshly ground pepper to taste
FOR THE TOPPING
10 oz firm tofu (organic, GMO FREE)
1 egg
3 tbs apple cider vinegar
3 tbs olive oil
1 tbs fresh thyme, or 1 tsp dried thyme
1 tsp salt
freshly ground pepper to taste
1/2 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.
http://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.
Tips
Needed, a 2-3 quart casserole dish, or 10 inch pie plate
Directions
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