Shepherd’s Pie
You’ll find this recipe and many more in our cookbook: Colorado Fit Kitchen! When we were baking for the Common Sense café, one of our favorite menu items was Shepherd’s Pie. We ate Shepherd’s Pie every night for months. A great choice for vegetarians and omnivores alike.
6 medium red potatoes, about 1 1/2 pounds
1 cup lentils
2 cups low sodium vegetable broth
2 tablespoons olive oil
1 large chopped onions
2 cloves garlic cloves, minced
2 large carrots, roughly chopped
1/2 cup frozen peas
1/2 teaspoon thyme, or rosemary
1/4 teaspoon sea salt
1/4 teaspoon pepper
1/2 cup lowfat 2% milk
2 tablespoons butter, or olive oil (use olive oil for vegan version)
1/2 cup grated Parmesan cheese (or omit for vegan version – sub Brewer’s yeast)
1 dash cayenne pepper
Cook potatoes in boiling water for about 25 minutes until tender. Drain well and set aside.
Pick over lentils to remove any tiny rocks, debris or shriveled lentils. Rinse and drain the lentils and then add them to a medium pot, add 1 cup vegetable broth plus 1 cup of water. Bring to a boil for a few minutes then reduce heat and simmer until the lentils are tender – about 30 minutes. If the lentils are not fully soft add a bit more vegetable broth.
While the lentils are cooking, sauté onion, garlic, and carrots in olive oil until the onions are translucent and the carrots start to become tender, about 10 minutes. Remove from heat then stir in green peas, thyme, salt and pepper. When lentils are done cooking, stir them into this mixture.
Mash potatoes or use an electric beater to whip them up, adding butter (or oil), cheese, salt, and pepper. For additional spice you can add another dash of cayenne to the potato mixture.
Transfer lentil mixture to a medium size casserole dish (3 or 3.5 quart) that has been coated with cooking oil spray. Spoon mashed potato mixture on top of the lentils so that the potatoes are evenly distributed across the lentils.
Per Serving: 245 Calories; 8g Fat (3g sat); 14g Protein; 30g Carbohydrate; 10g Dietary Fiber; 13mg Cholesterol; 341mg Sodium.
October 21, 2011
by Optimum WellnessComments
2 Responses to “ Shepherd’s Pie ”
Leave a Reply
parmesan cheese is not vegan
Dear Chris – Great catch. Thanks for bringing this to our attention. I believe we modified it for non vegan purposes and forgot to repost the options. Edits have been made.
Blessings, Debra