Servings
Font
Back
0 from 3 votes

Vegetarian Shepherd’s Pie with Black Beans

Perfect for any time of day, this recipe delivers great flavor effortlessly.

Prep Time
25 mins
Cook Time
25 mins
Total Time
45 mins
Servings: 6
Calories: 170 kcal
Course: Others

Ingredients

Black Bean Filling
  • 1 TBS extra virgin olive oil or coconut oil
  • 1 medium onion diced
  • 2 cloves garlic minced
  • 2 ribs celery diced
  • 2 medium carrots diced
  • 1 tsp chili powder
  • 1/2 tsp paprika smoked or sweet
  • 1/2 tsp ground cumin
  • 1 15 ounce can of black beans, drained and rinsed
  • 3/4 cup frozen corn kernels thawed
  • 3/4 cup frozen peas thawed
  • 1 TBS all-purpose flour
  • 1 cup vegetable broth
  • 3 TBS tomato paste
  • 1 TBS fresh lime juice
  • 2 TBS fresh cilantro leaves chopped finely
  • Sea salt and freshly ground pepper to taste
Sweet Potato Topping
  • 3 medium-large sweet potatoes peeled and sliced into chunks
  • 2 TBS vegan “butter” butter for vegetarian
  • 1/4 to 1/3 cup non-dairy “milk” whole milk for vegetarian
  • Sea salt and freshly ground pepper to taste
  • 2 TBS fresh parsley leaves chopped
  • 1-1/2 TBS nutritional yeast optional (grated cheese for vegetarian)

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. Stir in the chili powder, paprika, cumin, beans, corn, and peas. Cook for an additional 5 minutes, until the vegetables are slightly tender.
  4. 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.
  5. Preheat your oven to 375°F.
  6. 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.
  7. 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.
  8. 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.
  9. Serve while hot with a side salad and garlic toasts for sopping up the sauce.

Nutrition Information

Calories 170kcal (9%) Carbohydrates 24g (8%) Protein 7g (14%) Fat 6g (9%) Saturated Fat 1g (5%) Polyunsaturated Fat 2g Monounsaturated Fat 3g Trans Fat 1g Sodium 326mg (14%) Potassium 434mg (12%) 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

% 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.