Lentil Shepherd’s Pie

Kcal: 450
P: 20
F: 10
C: 75
Fiber: 18

Ingredients

Brown lentils (cooked): 150g (3/4 cup)or dry 60g, Potatoes: 200g (1 medium, peeled and cubed), Carrot: 50g (1 medium, diced), Celery: 30g (1 stalk, diced), Onion: 50g (1/2 cup, diced), Garlic: 6g (2 cloves, minced), Tomato paste: 15g (1 tbsp), Vegetable broth (low-sodium): 60ml (1/4 cup), Worcestershire sauce (vegan): 5ml (1 tsp), Thyme (dried): 1g (1/4 tsp), Rosemary (dried): 1g (1/4 tsp), Milk (low-fat): 30ml (2 tbsp), Butter: 5g (1 tsp), Olive oil: 5ml (1 tsp), Frozen peas: 30g (1/4 cup), Salt: 2g (1/2 tsp), Black pepper: 1g (1/4 tsp)

Nutritional info:

Meal Type: dinner
Dietary Suitable for: Vegetarian (excludes meat, may include dairy and eggs)
Cooking Time Minutes: 260
Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Preheat oven to 375°F (190°C). 2. Place 200g cubed potatoes in a pot, cover with water, add 1g salt, and bring to a boil. Cook until tender, about 15 minutes. 3. Drain potatoes and return to pot. Add 5g butter, 30ml milk, and a pinch of salt and pepper. Mash until smooth. 4. Meanwhile, heat 5ml olive oil in a skillet over medium heat. 5. Add 50g diced onion, 50g diced carrot, and 30g diced celery. Cook until softened, about 5 minutes. 6. Add 6g minced garlic and cook for 30 seconds. 7. Add 15g tomato paste and cook for 1 minute. 8. Add 150g cooked brown lentils, 60ml vegetable broth, 5ml Worcestershire sauce, 1g dried thyme, 1g dried rosemary, 1g salt, and 1g black pepper. 9. Simmer for 5 minutes until slightly thickened. 10. Stir in 30g frozen peas. 11. Transfer the lentil mixture to a small baking dish. 12. Spread the mashed potatoes over the top. 13. Bake for 20-25 minutes until golden and bubbly.

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