Lentil Shepherd's Pie [Oil Free]
User Reviews
4.9
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Prep Time
20 mins
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Cook Time
30 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]
Description
This oil-free Lentil Shepherd's Pie combines cooked lentils with mixed vegetables, tamari, tomato sauce, and spices like garlic powder, onion powder, cumin, and smoked paprika to form a savory filling. The filling is spread in a baking dish and topped with mashed Yukon gold potatoes blended with soy milk, salt, and optional garlic powder for flavor and creaminess.
The potatoes are gently mashed to maintain a smooth but not gummy texture, then spread and marked with a fork pattern before baking. The assembled pie is covered and baked initially, then uncovered to develop a lightly browned top.
The completed dish offers a satisfying combination of tender vegetables and lentils beneath a fluffy potato crust. It serves well as a plant-based main meal, filling and nutritious without added oils or fats.
Practical notes advise weighing potatoes for accuracy, adjusting seasoning in the filling to taste, and avoiding over-mashing the potatoes. Leftovers keep in the fridge for 3-4 days, with tips to moisten the topping when reheating. The pie can also be frozen uncooked and then baked from frozen with extended cooking time.
Ingredients
Mashed Potatoes
- 3 lbs potato peeled and quartered, Yukon gold variety
- ½ teaspoon salt or to taste, sea salt
- ½ cup soy milk or milk of choice
- ¼ teaspoon garlic powder optional
Filling
- 3 cups lentils approx 1 cup raw, cooked or canned; green or brown
- 3 cups mixed vegetables frozen
- 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 to taste
- black 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.
Notes
- Weigh potatoes to maintain proper proportions; about 3 lbs or 10 average Yukon Gold potatoes.
- Avoid over-mashing potatoes to prevent gummy texture; mash until smooth and fluffy.
- Adjust seasoning in lentil and vegetable filling after mixing, as needed.
- Leftovers keep refrigerated for 3-4 days; add milk or broth when reheating to restore moisture.
- Can be frozen uncooked; bake from frozen by adding 20 minutes of covered cooking time or thaw before baking as usual.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
4.9
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