Name: Lentil + Sweet Potato Shepherds Pie
Yield: 1604.7 grams
Ingredients: 2 medium sized sweet potato, cut into chunks; 1 tablespoon of oil, olive, salad or cooking (14 g); 1 small red onions, finely diced; 3 cloves of garlic, raw (9 g); 1 tbsp of rosemary, fresh (2 g); 1 tbsp, crumbled of spices, bay leaf (2 g); 1 tbsp, leaves of spices, thyme, dried (3 g); 1 tsp, leaves of spices, oregano, dried (1 g); 1 cup, mushrooms, white, cliced (70 g); 1 large carrot, grated (72 g); 2 large stalks of celery,diced (128 g); 2 tbsps of soy sauce or tamari (36 g); 2 cups of cooked lentils,(or 2 tins of lentils rinsed and drained) (384 g); 400 grams of tomatoes, crushed, canned; 1/2 cup of vegetable stock, (120 g); 1/4 cup almond meal/ bread crumbs (25g); 10 sprigs of parsley, fresh (10 g)

Comfort food made easy! A perfect hearty, meat-free dish, packed with seasonal winter ingredients. Serve with a crunchy rocket and fennel salad and pack the rest up for lunch tomorrow.

Ingredients

or2 medium sized sweet potato, cut into chunks

or1 tablespoon of oil, olive, salad or cooking (14 g)

or1 small red onions, finely diced

or3 cloves of garlic, raw (9 g)

or1 tbsp of rosemary, fresh (2 g)

or1 tbsp, crumbled of spices, bay leaf (2 g)

or1 tbsp, leaves of spices, thyme, dried (3 g)

or1 tsp, leaves of spices, oregano, dried (1 g)

or1 cup, mushrooms, white, cliced (70 g)

or1 large carrot, grated (72 g)

or2 large stalks of celery,diced (128 g)

or2 tbsps of soy sauce or tamari (36 g)

or2 cups of cooked lentils,(or 2 tins of lentils rinsed and drained) (384 g)

or400 grams of tomatoes, crushed, canned

or1/2 cup of vegetable stock, (120 g)

or1/4 cup almond meal/ bread crumbs (25g)

or10 sprigs of parsley, fresh (10 g)

Preparation

Bring a pot of water to the boil and cook sweet potatoes for about 15 – 20 minutes or until tender enough to mash. Drain and set aside for later

Meanwhile, heat olive oil in a non stick pot and saute onions until soft and translucent

Add garlic, herbs, mushroom, carrot, celery and tamari and cook until mushrooms are soft

Add lentils, crushed tomatoes and vegetable stock and allow to simmer for 10 – 15 minutes or until most of the liquid has been absorbed

Taste and season with salt and pepper before turning off the heat

Set oven to ‘grill mode’ before assembling your pie

To assemble pour lentil mix into baking tray of your choice

Mash sweet potatoes and gently spoon and smear on top of lentil mix

Sprinkle almond meal/ bread crumbs, fresh herbs and some sea salt on top of mashed sweet potato and bake under grill until golden (about 5 – 10 minutes)

10.

Serve with a fresh salad

Nutritional information

	Per 100 g	Per portion (321 g)	% DRI
Energy	133 kcal	427 kcal	21 %
Fat	2 g	7 g	11 %
Fatty acids, total saturated	1 g	2 g	11 %
Cholesterol	0 mg	0 mg	0 %
Sodium	207 mg	666 mg	28 %
Carbohydrate	22 g	71 g	24 %
Sugars	3 g	10 g
Fiber	4 g	13 g	52 %
Protein	8 g	24 g

Recipes ofStacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

Lentil + Sweet Potato Shepherds Pie

Sunday, February 17, 2019