Tuesday, February 18, 2025
spot_img
HomeWFPB RecipesMainShepherd's Pie

Shepherd’s Pie

This dish was in our Winter 2022 magazine, but we feel it is worth promoting again. Thank you, Penny, for supplying this recipe and the others in the series.

Indulge in the comforting flavours of Plant-Based Shepherd’s Pie, a deliciously wholesome twist on the traditional recipe. This plant-based dish features a savoury base mix bursting with aromatic vegetables, lentils, and a rich blend of spices. All topped with a creamy potato and sweet potato mash. It’s not just a treat for your taste buds; it’s also packed with nutrients that support overall health.

Ingredients Overview

Base Mix:
Our hearty filling begins with a robust mixture of finely chopped onions and garlic, which provide essential vitamins while promoting good digestive health. Fresh turmeric adds an anti-inflammatory boost, and the combination of carrots and celery contributes vital nutrients, including Vitamin A and fibre. Ground pepper and kelp powder enhance flavour while offering trace minerals.

The earthy base is further enhanced with sautéed mushrooms, which are low in calories and antioxidants. With three tins of chopped tomatoes providing a rich source of lycopene, a powerful antioxidant, this filling is as nutritious as it is satisfying. The blend of wholegrain mustard, vegan Worcestershire sauce, miso paste, and optional wine or brandy adds depth of flavour while promoting heart health.

At the heart of this dish are the brown or green lentils, which are not only a fantastic source of protein but are also packed with fibre, iron, and B vitamins, making them a powerhouse for muscle health and energy. Fresh parsley brings a fresh touch loaded with vitamins A, C, and K, while chopped walnuts (optional) provide healthy fats and additional protein, enhancing the dish’s nutritional profile.

Potato Topping:
The topping of potatoes and/or kumara (sweet potatoes) lends a creamy texture and a comforting flavour. Potatoes are rich in potassium, vitamin C, and fibre, while sweet potatoes are known for their exceptional beta-carotene content, which supports eye health and immune function.

Adding nutritional yeast not only provides a cheesy flavour but also offers a complete source of protein and is fortified with Vitamin B12, which is crucial for vegans and vegetarians. A spoonful of hummus adds creaminess and flavour while boosting the overall nutrient content.

Health Benefits

  1. Nutrient-Dense: This shepherd’s pie is loaded with vitamins, minerals, and antioxidants thanks to its array of vegetables and lentils.
  2. High in Protein: With the incorporation of lentils and walnuts, this dish supplies ample plant-based protein, crucial for muscle repair and overall body function.
  3. Rich in Fiber: The combination of lentils, vegetables, and whole potatoes ensures a meal high in dietary fibre, aiding digestion and promoting feelings of fullness.
  4. Heart Health: Ingredients like garlic, lentils, and onion contribute to heart health by helping to lower cholesterol levels and lower blood pressure.
  5. Anti-Inflammatory: Fresh turmeric and mushrooms contain compounds that may help reduce inflammation in the body, supporting long-term health.
  6. Gut Health: The prebiotic properties of the ingredients promote a healthy gut microbiome, which is essential for overall well-being.
  7. Versatile and Customizable: This dish can easily be modified with seasonal vegetables or grains, making it adaptable to various dietary preferences while maintaining its nutritional benefits.

Plant-Based Shepherd’s Pie is not only a hearty and filling meal but also a nourishing option for those looking to incorporate more plant-based foods into their diets. Perfect for family dinners or meal prep, this dish provides comfort food without compromising on health, allowing you to enjoy every flavorful bite. Enjoy it as a standalone meal or pair it with a side salad for an extra boost of greens.

Plant-Based Shepherd's Pie

Penny Garrick
Plant-Based Shepherd's Pie is a hearty and comforting dish made with a flavourful vegetable filling seasoned with herbs and spices. Topped with a creamy mash of potatoes and sweet potatoes, it’s a deliciously nutritious twist on the classic comfort food. Perfect for a cosy dinner, this vegan version is packed with protein and fibre, making it a satisfying meal for everyone.
The base will make a very large batch, so some can be set aside for other recipes like the https://wholefoodliving.life/lentil-bologneseish-sauce/
Course Main Course
Cuisine British
Servings 6 servings

Ingredients
  

Base mix

  • ½ - 1 cup stock or water
  • 4 large brown onions finely chopped
  • 4 cloves garlic finely chopped
  • 2 lengths fresh turmeric finely chopped, or 3 tsp dried turmeric
  • 3 carrots finely chopped
  • 3 stalks celery finely chopped
  • ground pepper and kelp powder to taste
  • 3 cups mushroom finely sliced
  • 3 tins chopped tomatoes
  • 150 grams tomato paste
  • 1 heaped tbsp wholegrain mustard
  • 3 tbsp vegan worcestershire sauce
  • 2 tsp miso paste
  • 1 cup red or white wine or ½ cup sherry or brandy (optional)
  • 750 grams Brown or Green Lentils well rinsed and drained (if the cooking method is in a pot, soak for a few hours in around three cups of stock or water).
  • large bunch fresh parsley
  • chopped walnuts optional
  • nutritional yeast

Potato topping

  • 6 med potatoes or kumara (sweet potatoes) or a mix of both
  • 1 tbsp hummus
  • 1 tbsp nutritional yeast
  • plant milk

Instructions
 

For the base

  • First chop or process the garlic and turmeric very finely then, if using food processor, add 1 onion cut into quarters and process till just finely chopped. Otherwise, finely chop all the onions. 2. Add the ½ – 1 cup water or stock to a large stock pot and heat or set your pressure cooker to sauté with the water or stock. Scrape the first batch of onions with the garlic and turmeric into the heated pot, stir frequently, process the rest of the onions and add them.
  • Cook until the onion is well softened. Turn off the sauté setting. If using a pressure cooker, it is best not to use on sauté mode for an extended period. If using a pot, leave on heat but watch that the onion isn’t catching.
  • Add more stock or water if it is. Add chopped carrots and celery, use processor to chop these if you have one. Season with ground pepper and kelp powder.
  • To your onion, carrot and celery mix, add chopped mushrooms, tinned tomatoes, tomato paste, mustard, Worcestershire Sauce, miso and if you like, the alcohol. (The alcohol will cook out leaving the flavour).
  • Mix thoroughly. If the volume of your mixture is too large to add the lentils to your pressure cooker leaving room for expansion, cook the lentils in a pot separately till done.
  • Add more stock or water and pressure cook the vegetable mixture and when pressure is released, drain the cooked lentils and mix with the vegetables thoroughly. If using a pot, add the stock or water and the soaked drained lentils. Cover and bring to a simmer, cook gently stirring occasionally for 30 – 40 minutes until the lentils have softened. Stir in chopped parsley
  • This makes a big quantity so I would freeze half. Half fill an oven proof dish.

Potato topping

  • Preheat oven to 180℃ (350℉)
  • Boil the potatoes / Kumara (sweet potato) until they are soft to mash.
  • Drain the potatoes and add in the rest of the topping ingredients (the plant milk, just a small amount to allow the mixture to be soft and creamy), and mash until smooth.
  • Place evenly over the top of the base mix, and sprinkle with nutritional yeast and smoked paprika. Place in the oven for 10 minutes to heat through and brown the top. Serve warm with a green salad.
Keyword plant-based, shepherds pie, vegan, wfpb
Tried this recipe?Let us know how it was!
RELATED ARTICLES

Sign up to our newsletter

For the latest in news, recipes and alerts be sure to sign up to our newsletter to stay up to date.

Most Popular

Subscribe To Our Newsletter

Subscribe To Our Newsletter

Join our mailing list to receive the latest updates on plant-based evidence, recipes and opinions straight to your mailbox. 

You have Successfully Subscribed!