Paleo Shepherd's Pie with Roasted Veggies (grain & dairy free, vegan option)
User Reviews
5
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Prep Time
20 mins
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Cook Time
42 mins
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Total Time
1 hr 2 mins
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Servings
9
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Calories
216 kcal
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Course
Main Course
Paleo Shepherd's Pie with Roasted Veggies (grain & dairy free, vegan option)
Description
This Paleo Shepherd's Pie starts by roasting cauliflower tossed with olive oil, salt, and optional nutritional yeast until tender and browned on a baking sheet, while tomatoes, onions, and bell peppers are roasted separately with oil, salt, and pepper. The roasting at 450°F brings out caramelized flavors and a roasted texture.
Meanwhile, garlic is sautéed with celery in olive oil, then ground meat (beef, venison, or lamb) is added and browned with seasoning. The roasted vegetables (except cauliflower) are combined with the meat along with beef broth and apple cider vinegar for acidity and moisture. The cauliflower is mashed separately and used as a topping for the meat and veggies layer.
The pie is assembled in a skillet or pan and baked until flavors meld. The roasted cauliflower topping has a creamy texture infused with nutritional yeast for added depth if used. The result is a savory, filling main dish free of grains and dairy, adaptable to vegan diets by substituting beans for meat and vegetable broth.
Use a mix of red, orange, and yellow bell peppers for color and flavor variety.For easier garlic preparation, use tested peeling techniques to speed up the process.The vegan option replaces meat with about 4 cups of beans; drain and rinse beans to reduce gas.Apple cider vinegar can be swapped for kombucha vinegar, though it is less common.Bone broth can be homemade or store-bought; vegetable broth mix is recommended for vegan versions.Cast iron skillets work well for baking this shepherd's pie, but other pans can be used.
Ingredients
- 2 heads cauliflower (roughly chopped)
- 2 talks celery (finely chopped)
- 3 bell pepper large dice - omit for AIP
- 3 tomato roughly chopped, medium
- 1 onion chopped, large
- 2 cloves garlic
- 1.5 pounds ground meat (beef, venison or lamb)
- 3/4 cup parsley finely chopped and loosely packed, fresh
- 1/4-1/3 cup apple cider vinegar
- 1 cup beef broth homemade
- 1/2 cup nutritional yeast (optional)
- 2 tablespoons extra virgin olive oil (or to taste)
- 1 teaspoon salt (or to taste)
- 1 teaspoon black pepper or to taste
Instructions
- Preheat oven to 450° F.
- Place 2 rimmed baking sheets to preheat in the oven. (optional, but helps cook the veggies faster and gives them a nice roasted bottom.)
- Take chopped cauliflower and toss it in a large bowl with 1-2 tablespoons extra virgin olive oil. Add in nutritional yeast (if using) and salt. Toss to coat.
- In another bowl, toss the tomatoes, onion, and peppers in a tablespoon of extra virgin olive oil, salt and freshly ground pepper.
- Once oven is heated, take out baking sheets and line with parchment paper, if desired. Place in an even layer the cauliflower on one sheet and the rest of the veggies on the other.
- Bake until nicely roasted, about 20-25 minutes.
- While baking, saute garlic in extra virgin olive oil over medium heat. Add celery and cook until slightly softened.
- Add in beef and brown, adding salt and pepper to taste.
- Once veggies are done, remove them (except for cauliflower) from their baking sheets and add to the beef mixture. Pour in broth and vinegar and simmer until cooked down slightly. Stir in parsley.
- While mixture is cooking down, place the cauliflower in a high-powered blender (I used my Vitamix) or food processor and puree. You may need to add more yeast or salt at this point.
- Divide the beef mixture evenly among two 8" pie plates (or use a cast iron skillet of the same size) and top with the roasted cauliflower puree.
- Bake at 375° for 15-25 minutes or until heated and the topping has a golden colour. (colour will be lighter if yeast is omitted).
- Alternatively, this dish can also be prepared on the stovetop. Instead of using pie plates, use a cast iron skillet or other stovetop safe option. Cover and heat over medium until the cauliflower topping is heated through.
Notes
- Use a mix of red, orange, and yellow bell peppers for color and flavor variety.
- For easier garlic preparation, use tested peeling techniques to speed up the process.
- The vegan option replaces meat with about 4 cups of beans; drain and rinse beans to reduce gas.
- Apple cider vinegar can be swapped for kombucha vinegar, though it is less common.
- Bone broth can be homemade or store-bought; vegetable broth mix is recommended for vegan versions.
- Cast iron skillets work well for baking this shepherd's pie, but other pans can be used.
Nutrition Information
Show DetailsNutrition Facts
Serving: 9Serving
Amount Per Serving
Calories 216 kcal
% Daily Value*
| Calories | 216kcal | 11% |
| Carbohydrates | 10.6g | 4% |
| Protein | 25.5g | 51% |
| Fat | 8.1g | 12% |
| Saturated Fat | 2.3g | 12% |
| Cholesterol | 68mg | 23% |
| Sodium | 400mg | 17% |
| Potassium | 722mg | 15% |
| Fiber | 3.2g | 13% |
| Sugar | 5.8g | 12% |
| Calcium | 30mg | 3% |
| Iron | 15.3mg | 85% |
| Net Carbohydrates | 7g |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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