Cauliflower and Lentil Shepherd’s Pie

Kcal: 330
P: 20
F: 10
C: 45
Fiber: 16

Cauliflower: 200g (2 cups, florets), Lentils (green or brown, cooked): 100g (1/2 cup), Carrot: 50g (1 medium, diced), Celery: 30g (1 stalk, diced), Onion: 50g (1/2 cup, diced), Garlic: 3g (1 clove, minced), Vegetable broth (low-sodium): 60ml (1/4 cup), Tomato paste: 15g (1 tbsp), Thyme (fresh): 1g (1/4 tsp, chopped), Rosemary (fresh): 1g (1/4 tsp, chopped), Greek yogurt (plain, low-fat): 30g (2 tbsp), Parmesan cheese: 10g (1 tbsp, grated), Olive oil: 5ml (1 tsp), Salt: 1g (pinch), 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. Steam 200g cauliflower florets until very tender, about 10 minutes. 3. Transfer cauliflower to a food processor. Add 30g Greek yogurt, 5g Parmesan cheese, a pinch of salt, and a pinch of black pepper. Process until smooth. 4. 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 3g minced garlic and cook for 30 seconds. 7. Add 15g tomato paste and cook for 1 minute. 8. Add 100g cooked lentils, 60ml vegetable broth, 1g chopped thyme, 1g chopped rosemary, a pinch of salt, and 1g black pepper. Simmer for 5 minutes. 9. Transfer the lentil mixture to a small baking dish. 10. Top with the cauliflower puree and sprinkle with remaining 5g Parmesan cheese. 11. Bake for 20-25 minutes until golden and bubbly.

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