Vegetarian Shepherd’s Pie with Black Beans
User Reviews
5
2 reviews
Excellent
-
Prep Time
25 mins
-
Cook Time
20 mins
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Total Time
45 mins
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Servings
6
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Calories
170 kcal
-
Course
Others
Vegetarian Shepherd’s Pie with Black Beans
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Perfect for any time of day, this recipe delivers great flavor effortlessly.
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Ingredients
Black Bean Filling
- 1 TBS extra virgin olive oil or coconut oil
- 1 onion diced, medium
- 2 cloves garlic minced
- 2 celery ribs diced
- 2 carrot diced, medium
- 1 tsp chili powder
- 1/2 tsp paprika smoked or sweet
- 1/2 tsp cumin ground
- 1 black beans 15 ounce can, drained and rinsed
- 3/4 cup corn kernels thawed, frozen
- 3/4 cup peas thawed, frozen
- 1 TBS all-purpose flour
- 1 cup vegetable broth
- 3 TBS tomato paste
- 1 TBS lime juice fresh
- 2 TBS cilantro chopped finely, fresh leaves
- sea salt freshly ground, to taste
- black pepper freshly ground, to taste
Sweet Potato Topping
- 3 sweet potato peeled and sliced into chunks, medium-large
- 2 TBS vegan butter butter for vegetarian
- 1/4 to 1/3 cup non-dairy milk whole milk for vegetarian
- sea salt freshly ground, to taste
- black pepper freshly ground, to taste
- 2 TBS parsley chopped, fresh leaves
- 1-1/2 TBS nutritional yeast optional (grated cheese for vegetarian)
Instructions
- Place the sweet potatoes in a stockpot and cover them with water. Bring to a boil over high heat. Lower the heat to a rolling simmer and cook until tender, approximately 15 to 20 minutes. Prepare the pie filling while the potatoes are cooking.
- In a large skillet over medium-high heat, warm up the oil. Add the onion, garlic, celery, and carrots and sauté for about 5 to 8 minutes until the onions are soft.
- Stir in the chili powder, paprika, cumin, beans, corn, and peas. Cook for an additional 5 minutes, until the vegetables are slightly tender.
- Add flour to the vegetables and stir to coat everything evenly. Add the broth, tomato paste, lemon juice, and cilantro. Stir to dissolve the paste. Heat through for an additional 2 minutes. Season with salt and pepper to taste. Take off the heat and set aside.
- Preheat your oven to 375°F.
- Drain the liquid from the potatoes through a colander. Place the potatoes back in the pot and mash them by hand. Add the non-dairy milk, vegan “butter”, parsley, and nutritional yeast (if using) and continue to mash until well incorporated and the potatoes are smooth and creamy. Season with salt and pepper to taste.
- Place the pie filling in a large baking dish. Use a slotted spoon if there is an excess of liquid in the skillet. Spread the potatoes evenly over the top of the filling.
- Put the baking dish on the upper rack of the oven and bake for approximately 20 minutes or until the potato topping is golden brown and the filling is bubbling.
- Serve while hot with a side salad and garlic toasts for sopping up the sauce.
Nutrition Information
Show Details
Calories
170kcal
(9%)
Carbohydrates
24g
(8%)
Protein
7g
(14%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
3g
(15%)
Trans Fat
1g
(50%)
Sodium
326mg
(14%)
Potassium
434mg
(9%)
Fiber
7g
(28%)
Sugar
5g
(10%)
Vitamin A
4172IU
(83%)
Vitamin C
15mg
(17%)
Calcium
50mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 170 kcal
% Daily Value*
| Calories | 170kcal | 9% |
| Carbohydrates | 24g | 8% |
| Protein | 7g | 14% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 1g | 50% |
| Sodium | 326mg | 14% |
| Potassium | 434mg | 9% |
| Fiber | 7g | 28% |
| Sugar | 5g | 10% |
| Vitamin A | 4172IU | 83% |
| Vitamin C | 15mg | 17% |
| Calcium | 50mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
2 reviews
Excellent
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