Vegan Lentil Shepherd’s Pie with Fresh Greens
Ingredients:
For the Shepherd’s Pie:
- Lentil Filling:
- 1 cup dried green or brown lentils
- 1 tablespoon olive oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 cup mushrooms, diced
- 1 cup frozen peas
- 1 cup vegetable broth
- 1 can (14.5 oz) diced tomatoes
- 2 tablespoons tomato paste
- 1 tablespoon soy sauce or tamari
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- Salt and pepper to taste
- Mashed Potato Topping:
- 4 large potatoes, peeled and diced
- 1/4 cup unsweetened almond milk (or other non-dairy milk)
- 2 tablespoons vegan butter
- Salt and pepper to taste
For the Mixed Greens Salad:
- 4 cups mixed salad greens (such as spinach, arugula, and lettuce)
- 1 cucumber, sliced
- 1 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
Instructions:
Prepare the Lentils:
- Rinse the lentils under cold water.
- In a pot, combine the lentils with 3 cups of water. Bring to a boil, then reduce the heat and simmer for 20-25 minutes until tender. Drain and set aside.
Prepare the Lentil Filling:
- Preheat your oven to 375°F (190°C).
- In a large skillet, heat the olive oil over medium heat. Add the onion and garlic, and sauté until translucent.
- Add the carrots, celery, and mushrooms. Cook until the vegetables are softened, about 5-7 minutes.
- Stir in the cooked lentils, frozen peas, vegetable broth, diced tomatoes, tomato paste, soy sauce, thyme, rosemary, salt, and pepper. Simmer for 10-15 minutes, until the mixture thickens slightly.
Prepare the Mashed Potatoes:
- While the filling is simmering, boil the potatoes in a pot of salted water until tender, about 15-20 minutes. Drain and return to the pot.
- Add the almond milk and vegan butter to the potatoes. Mash until smooth and creamy. Season with salt and pepper to taste.
Assemble and Bake:
- Spread the lentil filling evenly in a baking dish.
- Spoon the mashed potatoes over the filling, spreading them out evenly. Use a fork to create a pattern on the top if desired.
- Bake in the preheated oven for 25-30 minutes, until the top is lightly browned.
Prepare the Salad:
- In a large bowl, combine the mixed salad greens, cucumber, cherry tomatoes, and red onion.
- In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper. Drizzle over the salad and toss to combine.
Serve:
- Serve the Vegan Lentil Shepherd’s Pie hot, alongside the fresh mixed greens salad.
Benefits of this Recipe:
- Protein-Rich: Lentils provide a great source of plant-based protein and fiber, promoting satiety and digestive health.
- Nutrient-Dense: Packed with a variety of vegetables, this dish offers a wealth of vitamins and minerals.
- Heart-Healthy: The use of olive oil and almond milk ensures healthy fats without the cholesterol.
- Balanced Meal: Combining the hearty shepherd’s pie with a fresh salad makes for a balanced and wholesome meal.
Nutritive Value (Per Serving – Estimated):
- Calories: 400
- Protein: 15g
- Carbohydrates: 65g
- Dietary Fiber: 15g
- Sugars: 8g
- Fat: 10g
- Saturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 600mg
- Vitamin A: 150% of the Daily Value (DV)
- Vitamin C: 60% of the DV
- Calcium: 10% of the DV
- Iron: 25% of the DV
Enjoy your hearty and nutritious meal of Vegan Lentil Shepherd’s Pie with a fresh Mixed Greens Salad!
May 29, 2024
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