Recipes ofStacey Hendriks

Nutritionist · ABN: 92511714336

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

Arrow
Printer

Lentil + Sweet Potato Shepherds Pie

Sunday, February 17, 2019
pie_chart
Portions
5

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
1.
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
2.
Meanwhile, heat olive oil in a non stick pot and saute onions until soft and translucent
3.
Add garlic, herbs, mushroom, carrot, celery and tamari and cook until mushrooms are soft
4.
Add lentils, crushed tomatoes and vegetable stock and allow to simmer for 10 – 15 minutes or until most of the liquid has been absorbed
5.
Taste and season with salt and pepper before turning off the heat
6.
Set oven to ‘grill mode’ before assembling your pie
7.
To assemble pour lentil mix into baking tray of your choice
8.
Mash sweet potatoes and gently spoon and smear on top of lentil mix
9.
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 gPer portion (321 g)% DRI
Energy133 kcal427 kcal21 %
Fat2 g7 g11 %
Fatty acids, total saturated1 g2 g11 %
Cholesterol0 mg0 mg0 %
Sodium207 mg666 mg28 %
Carbohydrate22 g71 g24 %
Sugars3 g10 gremove
Fiber4 g13 g52 %
Protein8 g24 gremove