High-Protein Shepherd's Pie

overhead baked cottage pie in a glass dish topped with parsley

High-Protein Shepherd's Pie

Cozy and packed with plant-based protein, this nourishing shepherd's pie swaps mashed potato for creamy squash and cauliflower.

Author Sarah Cobacho (plantbaes.com)

PREP TIME20

COOK TIME55

TOTAL TIME1 15

Servings 4

Course Dinner

Cuisine Plant-Based Comfort Food

Keyword butternut squash, carrot, cauliflower, chili, Comfort Food, garlic, Healthy Dinner, High Protein, lentils, Meal Prep, mushroom, nutritional yeast, onions, plant-based dinner, soy milk, tomato, TVP

Ingredients

Mash

1.3 lb butternut squash peeled and chopped
½ head cauliflower chopped into florets
½ cup soy milk
½ cup nutritional yeast
½ tsp ground nutmeg

Filling

1 tbsp olive oil
1 large yellow onion finely diced
2 celery ribs finely diced
4 garlic cloves minced
1 carrot finely diced
1 tsp dried thyme
sea salt flakes to taste
freshly ground black pepper to taste
½ tsp red chili flakes
3.5 oz mushrooms diced
3.9 oz textured vegetable protein (TVP)
3 tbsp tomato paste
1 tbsp tamari reduced-sodium preferred
3 tbsp flour or sub for gluten-free flour
1.5 cups low-sodium vegetable stock
1.5 cups brown lentils cooked

Instructions

Prepare the mash: Peel and chop the butternut squash into equal-sized pieces. Place in a large pot of salted cold water. Bring to a boil, lower the heat to medium, then let simmer for 5 minutes.
Add the cauliflower and cook for another 15 minutes, or until the vegetables are very soft. Drain and mash using a potato masher or fork.
Incorporate the soy milk, and nutritional yeast into the mash. Season with nutmeg, salt, and pepper to taste.
Preheat the oven to 390°F (200°C).
Prepare the filling: Add the textured vegetable protein to a heat-safe bowl, and cover with boiling water to rehydrate, then set aside.
In a large pot over medium heat, heat the olive oil, then add the onion. Cook for 5 minutes.
Add the celery, garlic, and carrot. Season with the thyme, a pinch of salt and pepper, the chili flakes, and cook for another 5 minutes, stirring regularly.
Add the mushrooms and cook for 5 minutes. Add the tomato paste, tamari, and flour, and cook for 1 minute, stirring constantly.
Gradually stir in the vegetable stock, 1/2 cup at a time. Add the lentils and textured vegetable protein, and let simmer for 5 minutes. Adjust the salt and pepper to taste.
Assemble: Divide the filling between 4 oven-safe dishes (minimum 20 fl oz each), spread the mash on top. Optionally, use a fork to make lines on top of the mash. Bake for 35 minutes. You can also use 1 large oven-safe tray if that is what is available to you.
Remove from the oven and allow it to cool down slightly, enjoy!

Video

Notes

Gluten-free option: use gluten-free flour

Oil-free option: sautéed the onions in 2 tbsp of vegetable broth.

Nutritional Information - Per Serving