Healthy Budget Eats, Ep 2: Shepherd’s Pie

Savory Shepherd's Pie topped with creamy mashed potatoes and baked to perfection

Healthy Budget Eats, Ep 2: Shepherd’s Pie

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.

Author Sarah Cobacho (plantbaes.com)

PREP TIME30

COOK TIME35

TOTAL TIME1 5

Servings 6

Course Main Course

Cuisine British-Inspired

Keyword Budget-Friendly, carrot, Easy Dinner, garlic, Healthy, High Protein, lentils, mushroom, onions, potatoes, soy milk, tomato

Ingredients

1 kg potatoes
3 tbsp olive oil
1.5 cups 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 textured vegetable protein (TVP)
1.5 cup 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!

Nutritional Information - Per Serving