Vegetarian Shepards Pie
Who knew veggie could taste so good! A delicious brown gravy mixed with colorful vegetables and protein packed lentils...topped with creamy cauliflower mash! Even the non-vegetarians will love this healthy dish!
Directions
1. In a large saucepan, add lentils, water, garlic, rosemary, bay leaves and onion. Stir together and bring to a boil over medium high heat.
2. Reduce heat to medium low and simmer for 30 minutes until lentils are tender.
3. Drain and remove bay leaves and onion. Set aside.
4. In a Dutch oven or a large soup pot, warm the olive oil over medium heat.
5. Add the garlic, onion, carrots and celery. Sauté for 8-10 minutes until veggies are tender.
6. Add the lentils, peas, tomato paste, veggie broth, rosemary, thyme, salt and pepper. Mix together and bring to a boil over medium high heat.
7. Stir in the red wine, soy sauce and flour. Bring to a boil once again.
8. Let mixture simmer on medium low heat for 25-30 minutes stirring occasionally until it thickens. While simmering, make the cauliflower mash and preheat the oven to 350 degrees.
9. Place cauliflower in a steamer basket in a large saucepan filled with a few inches of water. Cover the saucepan and cook on high heat for 15-20 minutes until the cauliflower in really tender.
10. Place steamed cauliflower, butter, yogurt, milk, salt and pepper in a high-powered blender or food processor.
11. Pulse or blend until creamy.
12. Fill 6 ten-ounce ramekins 3/4 full with the lentil mixture.
13. Top evenly with the mashed cauliflower.
14. Transfer ramekins to a baking sheet and bake for 30 minutes. For the last 5 minutes turn the oven to broil to brown the top of the mash.
15. Remove from oven and top with paprika and a rosemary sprig if desired.
Vegetarian Shepards Pie
ingredients:
- 1 cup dry green lentils
- 2 1/2 cups water
- 2 cloves garlic, minced
- 2 bay leaves
- 1/2 teaspoon dried rosemary
- 1 small onion, cut in half
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 3 carrots, diced
- 4 stalks celery, diced
- 1 yellow onion, diced
- 1 1/2 cups frozen peas
- 2 tbsp tomato paste
- 1 cup red wine
- 3 cups veggie broth
- 1/4 teaspoon dried rosemary
- 1/2 teaspoon dried thyme
- 1/4 cup all-purpose flour
- 1/4 cup soy sauce
- 1/4 teaspoon paprika
- 1 large head cauliflower cut into florets
- 1/4 cup skim milk
- 1/4 cup plain nonfat Greek yogurt
- 3 tbsp butter
- 2 large sprigs fresh rosemary
- 1 sprig fresh thyme
- 1/2 tsp sea salt
- 1/2 tsp black pepper
instructions:
How to cook Vegetarian Shepards Pie
- In a large saucepan, add lentils, water, garlic, rosemary, bay leaves and onion. Stir together and bring to a boil over medium high heat.
- Reduce heat to medium low and simmer for 30 minutes until lentils are tender.
- Drain and remove bay leaves and onion. Set aside.
- In a Dutch oven or a large soup pot, warm the olive oil over medium heat.
- Add the garlic, onion, carrots and celery. Sauté for 8-10 minutes until veggies are tender.
- Add the lentils, peas, tomato paste, veggie broth, rosemary, thyme, salt and pepper. Mix together and bring to a boil over medium high heat.
- Stir in the red wine, soy sauce and flour. Bring to a boil once again.
- Let mixture simmer on medium low heat for 25-30 minutes stirring occasionally until it thickens. While simmering, make the cauliflower mash and preheat the oven to 350 degrees.
- Place cauliflower in a steamer basket in a large saucepan filled with a few inches of water. Cover the saucepan and cook on high heat for 15-20 minutes until the cauliflower in really tender.
- Place steamed cauliflower, butter, yogurt, milk, salt and pepper in a high-powered blender or food processor.
- Pulse or blend until creamy.
- Fill 6 ten-ounce ramekins 3/4 full with the lentil mixture and top evenly with the mashed cauliflower.
- Transfer ramekins to a baking sheet and bake for 30 minutes. For the last 5 minutes turn the oven to broil to brown the top of the mash.
- Remove from oven and top with paprika and a rosemary sprig if desired.
NOTES:
Calories
217.49Fat (grams)
3.52Sat. Fat (grams)
0.58Carbs (grams)
31.73Fiber (grams)
8.58Net carbs
23.15Sugar (grams)
8.40Protein (grams)
9.82Sodium (milligrams)
738.32Cholesterol (grams)
1.20