Mushroom and Cauliflower Vegan Shepherds Pie

Name: Mushroom and Cauliflower Vegan Shepherds Pie
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Yield: 4 people
Ingredients: 650 g cauliflower; 2 tbs olive oil; 1 onion; 2 medium sized carrots; 1 celery stalk; 3 cloves garlic; 10 g dried wild mushrooms; 500 g mushrooms; 1 tbs thyme leaves; 1 tbs tomato paste; ¼ cup red wine; 1 cup vegetable stock; salt and pepper; 2 tbs olive oil; 3 tbsp nutritional yeast; 1 tbs Dijon mustard; 1 tsp salt; 2 tsp thyme leaves; 1 pinch ground nutmeg

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4.8

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Prep Time
30 mins
Cook Time
30 mins
Total Time
1 hr
Servings
4 people
Calories
265 kcal
Course
Main Course
Cuisine
Vegetarian, Vegan

Mushroom and Cauliflower Vegan Shepherds Pie

Omar Parker

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The British classic gets a vegetarian makeover with mushrooms and cauliflower. The result is a delicious low carb vegetarian shepherd’s pie recipe that the whole family will love!

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Ingredients

Servings

650 g cauliflower (1 ½ pounds)
2 tbs olive oil
1 onion diced
2 medium sized carrots peeled and diced
1 celery stalk diced
3 cloves garlic chopped
10 g dried wild mushrooms reconstituted in 2 ½ tbs boiling water (⅓ oz)
500 g mushrooms diced (1 pound)
1 tbs thyme leaves roughly chopped
1 tbs tomato paste
¼ cup red wine
1 cup vegetable stock
salt and pepper to taste
2 tbs olive oil
3 tbsp nutritional yeast
1 tbs Dijon mustard
1 tsp salt
2 tsp thyme leaves
1 pinch ground nutmeg

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Instructions

Preheat the oven to 200 celsius (400 fahrenheit).
Chop the cauliflower into roughly equal sized pieces and add to a large saucepan. Cover with water and bring to a boil. Season with salt and cook the cauliflower until tender. Drain.
Place a large frying pan over a medium heat. Add the olive oil, onion, carrots and celery. Cook until slightly golden and caramelised. Add the mushrooms in 6 parts, making sure each batch is cooked before adding the next.
Remove the wild mushrooms from the boiling water, reserving the water, and roughly chop. Add to the mushrooms along with the tomato paste. Increase the heat to medium-high and add the red wine. Cook until the red wine has almost evaporated before adding the mushroom soaking liquid and vegetable stock. Reduce the heat to low and simmer for 5 to 10 minutes or until roughly half of the liquid has been absorbed. Remove from the heat.
Place the cauliflower in a food processor or high powered blender along with 2 tbs olive oil, the nutritional yeast, mustard, salt and thyme leaves. Blend until smooth and taste. Adjust seasonings as required and add the nutmeg and blend for a further minute.
Divide the mushrooms between 4 large ramekins and top with the cauliflower mash. Bake for 20 minutes or until lightly golden.

Notes

Nutritional Yeast (sometimes called savoury yeast flakes) is available in health food stores. Make sure you purchase nutritional yeast and NOT brewers yeast as they are very different things. You can also purchase nutritional yeast online from amazon (see link in recipe) as well as in Australia from here.

Nutrition Information

Show Details

Serving 400g Calories 265kcal (13%) Carbohydrates 23g (8%) Protein 11g (22%) Fat 15g (23%) Saturated Fat 2g (10%) Sodium 970mg (40%) Potassium 1212mg (35%) Fiber 7g (28%) Sugar 9g (18%) Vitamin A 5385IU (108%) Vitamin C 89.8mg (100%) Calcium 67mg (7%) Iron 2.4mg (13%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 265 kcal

% Daily Value*

Serving	400g
Calories	265kcal	13%
Carbohydrates	23g	8%
Protein	11g	22%
Fat	15g	23%
Saturated Fat	2g	10%
Sodium	970mg	40%
Potassium	1212mg	26%
Fiber	7g	28%
Sugar	9g	18%
Vitamin A	5385IU	108%
Vitamin C	89.8mg	100%
Calcium	67mg	7%
Iron	2.4mg	13%