Shepherd’s Pie (Healthy, Budget Eats)

Eating well can be challenging, especially with rising food costs. In our series “Healthy Budget Eats,” we aim to offer easy, nutritious recipes that won’t break the bank. We use simple, accessible ingredients and incorporate nutrition knowledge to make them as nourishing as possible.

This delicious Shepherds Pie comes to $2.3 per serving, and it’s good for you!

For the mince, we used mashed lentils, TVP, and dried shiitake mushrooms, rehydrated them, and minced them finely. They have so much bite and bring an amazing flavour. I got mine at a regular shop, but if you can buy a big bag at an Asian supermarket, you’ll lower the cost even more, and they last forever. Cooked with the few aromatics below, you’ll be amazed by how insane it tastes! Cam’s reaction when he tried it was, “that does not taste healthy!”

Did you know that you could make mashed potatoes without butter? We used soy milk as it’s naturally rich (and packed with protein!) and a little olive oil. It’s perfectly creamy.

Healthy Budget Eats, Ep 2: Shepherd’s Pie

Favorite

A nutritious, budget-friendly Shepherd’s Pie recipe using mashed lentils, TVP, and shiitake mushrooms for the mince, topped with creamy soy milk mashed potatoes.

PRINT RECIPE PIN

Prep Time : 30 minutes mins

Cook Time : 35 minutes mins

Total Time : 1 hour hr 5 minutes mins

Equipment

• Gold Measuring Cups and Spoons

Servings 6

Ingredients

• ▢ 1 kg potatoes
• ▢ 3 tbsp olive oil
• ▢ 1.5 cups (354.88 ml) soy milk
• ▢ 0.5 tsp ground nutmeg
• ▢ 2 yellow onion, finely diced
• ▢ 3 garlic cloves, minced
• ▢ 2 carrots, finely diced
• ▢ 2 tbsp tomato paste
• ▢ 0.5 tbsp dried thyme
• ▢ 1 tbsp dried rosemary
• ▢ 2 tbsp wholemeal flour
• ▢ 1 tbsp tamari
• ▢ 1 tsp vegetable stock powder
• ▢ 10 dried shiitake mushroom
• ▢ 1 cup (96 g) textured vegetable protein (TVP)
• ▢ 1.5 cup (288 g) cooked brown lentils
• ▢ salt and pepper to taste

Instructions

• Preheat the oven to 350 degrees F (180 C). Rehydrate the dried mushrooms with 2.5 cups of boiling water and let them rest for 30 minutes. Drain but reserve the water.
• Combine the stock powder with the TVP, and cover with 1 cup boiling water. Let it rest until the water has been absorbed.
• Peel and chop the potatoes into equal pieces. Add to a large pot of salted cold water. Bring to a boil. Lower the heat to medium and let simmer for 15 to 20 minutes until the potatoes are very soft. Drain and mash using a ricer, potato masher or fork. Incorporate the olive oil and milk until smooth and creamy. Season with a dash of salt, black pepper and nutmeg.
• To a pot on medium heat, add 1 tbsp of olive oil and the onions, and cook for 5 minutes until golden. Add the garlic, carrots, tomato paste, flour, tamari thyme and rosemary and cook for 1 minute, stirring constantly. Add the mushroom water.
• Finely dice the shiitake mushrooms. Roughly mash the lentils using a fork. Add the lentils, TVP, and mushrooms to the pot. Lower the heat and cook for 10 minutes covered. Adjust salt & pepper to taste.
• To an oven-safe dish, add the lentil base. Spread mashed potatoes on top. Cook for 35 minutes. Allow 5 minutes before serving. Enjoy!

Nutrition Information Nutrition Information

Per Serving/Portion

Calories 411 kcalCarbohydrates 66 gProtein 21 gFat 9 gSodium 285 mgFiber 13 gVitamin A 178 IUVitamin C 19 mgCalcium 71 mgIron 5 mg