Indulge in the heartwarming symphony of flavors with our exquisite Vegan Lentil Shepherd’s Pie. This plant-based rendition of the classic dish seamlessly combines wholesome ingredients to create a culinary masterpiece that’s as nutritious as it is delicious.
Lentil Filling: A Tapestry of Nutrients
The lentil filling, a nutritional powerhouse, brings together 1 cup of protein-rich green or brown lentils, harmoniously simmered in 3 cups of vegetable broth. Diced onions, carrots, and minced garlic sautéed to perfection join the ensemble, while a vibrant medley of frozen peas and sweet corn adds a burst of color. Elevating the taste profile are two tablespoons each of tomato paste and soy sauce, complemented by a teaspoon each of dried thyme and rosemary. The result is a savory blend that tantalizes the taste buds with every bite, promising a satisfying protein intake alongside essential vitamins and minerals.
Mashed Potato Topping: Cloud-like Perfection
The crowning glory of this culinary opus is the mashed potato topping. Four large potatoes, boiled to fork-tender perfection, are transformed into a creamy cloud of goodness with the addition of unsweetened almond milk, vegan butter, salt, and pepper. This velvety layer not only adds a comforting touch but also provides a wholesome source of complex carbohydrates, dietary fiber, and essential nutrients.
Nutritional Serenity: A Balance of Wellness
In one serving, the lentil filling contributes a modest 250 calories, delivering 13g of protein, 45g of carbohydrates, and a generous 12g of dietary fiber. The mashed potato topping, a harmonious companion, adds 150 calories, 2g of protein, 30g of carbohydrates, and 4g of fiber. Together, they form a nutritionally balanced dish, rich in plant-based goodness.
Conclusion: A Culinary Overture for the Senses
Our Vegan Lentil Shepherd’s Pie is more than a meal; it’s a symphony of textures and tastes, carefully orchestrated to please discerning palates while providing a wealth of essential nutrients. Indulge in the artistry of plant-based dining with this savory creation—a culinary overture for the senses that promises to nourish both body and soul.
Vegan Lentil Shepherd’s Pie
Ingredients:
For the Lentil Filling:
- 1 cup dry green or brown lentils, rinsed and drained
- 3 cups vegetable broth
- 1 onion, diced
- 2 carrots, diced
- 2 cloves garlic, minced
- 1 cup frozen peas
- 1 cup corn kernels
- 2 tablespoons tomato paste
- 2 tablespoons soy sauce or tamari
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- Salt and pepper to taste
- 2 tablespoons olive oil
For the Mashed Potato Topping:
- 4 large potatoes, peeled and chopped
- 1/2 cup unsweetened almond milk or any plant-based milk
- 2 tablespoons vegan butter
- Salt and pepper to taste
Instructions:
- Preheat the oven to 400°F (200°C).
- In a medium saucepan, combine the lentils and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for about 25-30 minutes or until the lentils are tender but not mushy. Drain any excess liquid.
- In a large skillet, heat the olive oil over medium heat. Add the diced onion, carrots, and garlic. Sauté until the vegetables are softened, about 5-7 minutes.
- Add the cooked lentils, frozen peas, corn, tomato paste, soy sauce, dried thyme, dried rosemary, salt, and pepper to the skillet. Stir well and cook for an additional 5-7 minutes, allowing the flavors to meld. If the mixture is too dry, you can add a little vegetable broth.
- While the lentil filling is cooking, prepare the mashed potato topping. Boil the peeled and chopped potatoes until fork-tender. Drain and mash with almond milk, vegan butter, salt, and pepper until smooth.
- Transfer the lentil filling to a baking dish and spread the mashed potatoes over the top, creating an even layer.
- Use a fork to create some texture on the surface of the mashed potatoes.
- Bake in the preheated oven for about 20 minutes or until the top is golden brown.
- Remove from the oven and let it cool for a few minutes before serving.
Lentil Filling:
- Calories: 250
- Protein: 13g
- Carbohydrates: 45g
- Dietary Fiber: 12g
- Sugars: 6g
- Fat: 3g
- Saturated Fat: 0.5g
- Sodium: 600mg
Mashed Potato Topping:
- Calories: 150
- Protein: 2g
- Carbohydrates: 30g
- Dietary Fiber: 4g
- Sugars: 1g
- Fat: 3g
- Saturated Fat: 1g
- Sodium: 150mg
