Hearty and Healthy Green Lentil Shepherd’s Pie
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Unrated
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Prep Time
15 mins
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Cook Time
1 hr 15 mins
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Total Time
1 hr 45 mins
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Servings
8 portions
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Calories
479 kcal
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Course
Main Course
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Cuisine
British
Hearty and Healthy Green Lentil Shepherd’s Pie
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Green lentil shepherd's pie is a healthy high-protein meal that's meatless yet hearty — perfect for vegetarians and meat lovers alike!
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Ingredients
- 17.6 oz French lentil cooked (green or brown)
- 6 yellow potatoes about 3 lbs, medium size
- 1 yellow onion large
- 1 red pepper large
- 2 carrots medium
- 1 tomato large
- 1 cup peas frozen or fresh
- 2 cups vegetable or beef broth
- 1 ⅓ cup sour cream
- 2 tbsp avocado oil plus 2 – 3 tbsp oil for the potato mashed topping
- 1 tbsp tomato paste
- a few sprigs of fresh thyme
- 1 tsp dry thyme
- 1 ½ tsp cumin
- 2 tsp smoked paprika
- 1 bay leaf
- 2 grains of allspice
- salt and pepper to taste
Instructions
- Rinse the lentils under cold water. Place in a pot with 3 cups of water. Bring to a boil, reduce heat, and simmer for 20-25 minutes until tender. Drain and set aside.
- To make the vegetable filling, heat the avocado oil in a large skillet or pan over medium heat. Next, add the sliced onion, carrots, and red pepper. Sauté for 5-7 minutes until softened.
- Stir in tomato paste, smoked paprika, thyme, and cumin. Grind the allspice in a mortar and add it to the vegetables. Cook for 1-2 minutes.
- Chop the tomato into small cubes. Add the tomato and bay leaf to the skillet and cook for 5- 6 minutes.
- Pour the vegetable broth into the mixture. Let it simmer for 10-15 minutes, stirring occasionally until thickened.
- Remove the bay leaf from the vegetable filling.
- Add the cooked lentils to a casserole or baking dish.
- Pour the vegetable filling on top.
- Add the peas.
- Stir well and season with salt and black pepper to taste, then set aside.
- Boil the peeled potatoes in salted water for about 15-20 minutes until fork-tender.
- Drain and place them in a bowl and mash them.
- Add sour cream, the remaining avocado oil, salt, and pepper to the potatoes, then mix. (You can add grated cheese of your choice for extra richness).
- Preheat the oven to 375° F.
- Add the mashed potatoes on top of the lentil mixture, spreading it evenly to cover the surface of the casserole.
- Place the casserole dish in the oven and bake for 25-30 minutes, until the top is golden brown.
- Cut into slices and top with the sprigs of fresh thyme. Serve and enjoy!
Notes
- Time Saver Tip: Using canned lentils for this recipe will save you some time as you can do away with cooking the lentils first.
- Crisp Pie: If you want your green lentil shepherd’s pie to be extra crispy, broil it for an extra 2-3 minutes after baking it.
- Creamier Mashed Potatoes: Use starchy potatoes like Yukon golds or Russet potatoes, then add butter (or vegan butter) to achieve a creamier topping.
- Fill It With Umami: Add Worcestershire sauce or soy sauce to the vegetable filling to give it depth.
- Let It Rest: After baking, let the vegetarian shepherd’s pie rest for about 15 minutes to allow the filling to set, making slicing and serving it a bit easier.
Nutrition Information
Show Details
Calories
479kcal
(24%)
Carbohydrates
70g
(23%)
Protein
22g
(44%)
Fat
12g
(18%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Cholesterol
23mg
(8%)
Sodium
289mg
(12%)
Potassium
805mg
(23%)
Fiber
25g
(100%)
Sugar
8g
(16%)
Vitamin A
3934IU
(79%)
Vitamin C
59mg
(66%)
Calcium
116mg
(12%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 8portions
Amount Per Serving
Calories 479 kcal
% Daily Value*
| Calories | 479kcal | 24% |
| Carbohydrates | 70g | 23% |
| Protein | 22g | 44% |
| Fat | 12g | 18% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Cholesterol | 23mg | 8% |
| Sodium | 289mg | 12% |
| Potassium | 805mg | 17% |
| Fiber | 25g | 100% |
| Sugar | 8g | 16% |
| Vitamin A | 3934IU | 79% |
| Vitamin C | 59mg | 66% |
| Calcium | 116mg | 12% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
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