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4.9 from 132 votes

Lentil Shepherd's Pie [Oil Free]

This lentil shepherd's pie is lightened up, using wholesome ingredients, yet incredibly mouthwatering for a healthy dish that tastes like comfort food.

Prep Time
20 mins
Cook Time
20 mins
Total Time
50 mins
Servings: 6 Servings
Calories: 388 kcal
Course: Main Course
Cuisine: American , Irish , Canadian

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

    Cup of Yum
  1. Preheat oven to 425 degrees F.
  2. 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.
  3. 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.
  4. 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.
  5. 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 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

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

% 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.