Lentil Shepherd's Pie [Oil Free]
User Reviews
4.9
132 reviews
Excellent
-
Prep Time
20 mins
-
Cook Time
20 mins
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Total Time
50 mins
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Servings
6 Servings
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Calories
388 kcal
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Course
Main Course
Lentil Shepherd's Pie [Oil Free]
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This lentil shepherd's pie is lightened up, using wholesome ingredients, yet incredibly mouthwatering for a healthy dish that tastes like comfort food.
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Ingredients
Mashed Potatoes
- 3 lbs Yukon gold potatoes peeled and quartered
- ½ teaspoon sea salt or to taste
- ½ cup soy milk or milk of choice
- ¼ teaspoon garlic powder optional
Filling
- 3 cups cooked or canned green or brown lentils approx 1 cup raw
- 3 cups mixed frozen veggies
- 2 tablespoon tamari or soy sauce if not avoiding gluten
- ⅓ cup tomato sauce or tomato puree
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon cumin
- 1 teaspoon smoked paprika or sweet
- salt + pepper to taste
Instructions
- Preheat oven to 425 degrees F.
- Place potatoes in a large pot of water (just covering potatoes) and bring to a boil, cooking until fork tender, approx. 10 minutes. Drain and return to the pot, add the milk, salt and garlic powder if using, and mash with a potato masher. Add more milk if needed and set aside.
- Meanwhile, add your cooked or canned lentils and all remaining filling ingredients to the bottom of a 9"x13" baking dish (or similar). Mix well.
- Top with the mashed potatoes and spread them out evenly across the top. Then, use a fork to make crisscross pattern across the top. Cover the tray with parchment paper and then aluminum foil.
- Bake for 20 minutes, then remove the foil and paper and bake another 10 minutes uncovered. Remove from the oven and let cool for a few minutes before slicing and serving.
Equipments used:
Notes
- Weigh your potatoes for best results. Since potatoes vary greatly in size, weighing them will be the most accurate.
- If you don't have a kitchen scale and you have to eye ball it, use approx 10 average sized Yukon Gold potatoes.
- Don't overly mash your potatoes, just until smooth and then spread them over top your lentil and veggie mixture. Overly mashing potatoes can bring them from smooth and fluffy to gummy territory.
- Once your lentil and veggie mixture is prepared, taste and add more Tamari, salt, pepper or other seasoning, if needed.
- Leftovers keep refrigerated for 3-4 days, although reheating may cause the potatoes to dry up a little. Add a splash of milk on top of the potatoes before reheating. Or, heat up as a deconstructed shepherd's pie with some broth or milk and mix everything together to re-moisten it.
- You may freeze an entire uncooked tray and cook from frozen, adding 20 minutes of covered cooking time. Or thaw first and cook as usual.
Nutrition Information
Show Details
Calories
388cal
(19%)
Carbohydrates
78g
(26%)
Protein
21g
(42%)
Fat
2g
(3%)
Sodium
607mg
(25%)
Potassium
1657mg
(47%)
Fiber
18g
(72%)
Sugar
2g
(4%)
Vitamin A
4838IU
(97%)
Vitamin C
57mg
(63%)
Calcium
101mg
(10%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 6Servings
Amount Per Serving
Calories 388 kcal
% Daily Value*
| Calories | 388cal | 19% |
| Carbohydrates | 78g | 26% |
| Protein | 21g | 42% |
| Fat | 2g | 3% |
| Sodium | 607mg | 25% |
| Potassium | 1657mg | 35% |
| Fiber | 18g | 72% |
| Sugar | 2g | 4% |
| Vitamin A | 4838IU | 97% |
| Vitamin C | 57mg | 63% |
| Calcium | 101mg | 10% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
132 reviews
Excellent
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