Recipes ofStacey Hendriks

Nutritionist · ABN: 92511714336

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

Arrow
Printer

Vegan Pumpkin & Sweet Potato Shepherd's Pie

Monday, February 18, 2019
timer
Total time
1 hour and 5 minutes
watch_later
Preparation time
20 minutes
pie_chart
Portions
6

Take a spin to the classic Shepherd’s Pie, make it entirely vegan with a mushroom-lentil "meat" and top with a generous layer of pumpkin mash. A healthy, comforting dish!

Ingredients
or2 cups, pieces or slices of mushrooms,(140 g)
or1 onions, diced (150 g)
or1 tablespoon of oil, olive, (14 g)
or2 cloves of garlic, minced (6 g)
or1 tsp of rosemary, (1 g)
or1 tsp of thyme, (1 g)
or1/4 tsp of cayenne pepper(0 g)
or3 tbsps of vinegar, balsamic (48 g)
or3 cups of vegetable stock, (720 g)
or1 cup of lentils, rinsed(192 g)
or2 tsp of cornstarch + 2 tsp water
or650 grams of pumpkin, diced
or2 medium (500 grams) of sweet potato,diced
or1 medium (150 grams) potato, diced
or1/4 cup of almond milk, (66 g)
or1 tsp of paprika (2 g)
Preparation
1.
For the lentil filling: Heat oil in a large, heavy bottomed pan over medium heat, and once hot add the mushrooms and sear for about 5 minutes. Add the onions and cook until softened. Stir in the garlic, herbs, and spices; season with salt and pepper, and cook for an additional minute. Pour in the balsamic vinegar, stir.
2.
Add the vegetable stock, increase the heat to high and bring to a rolling boil. Add the lentils and reduce the heat to medium-low, then simmer for 20-25 minutes, or until the lentils are cooked. Taste and adjust seasoning as needed.
3.
In a small bowl, whisk the cornstarch with water and stir it in to the filling, stirring for a few minutes constantly until the mixture thickens. Remove from the heat and set aside
4.
For the pumpkin and sweet potato mash: Place pumpkin, potatoes and sweet potatoes into a medium pot with water and a pinch of salt. Bring to a boil over high heat, then reduce to medium and simmer until tender, about 20 minutes.
5.
Drain and mash, using a potato masher. Add milk, olive oil, paprika, salt and pepper, and stir well. Adjust seasoning as needed. Set aside.
6.
Pour the mushroom filling in a shallow baking dish and top with the pumpkin and sweet potato mash, spreading into an even layer. Bake for 15-20 minutes, until golden and the sauce has started to bubble up around the edges. Serve immediately, with a side of green salad.
Nutritional information
Per 100 gPer portion (441 g)% DRI
Energy67 kcal297 kcal15 %
Fat1 g3 g5 %
Fatty acids, total saturated0 g1 g3 %
Cholesterol0 mg0 mg0 %
Sodium68 mg300 mg13 %
Carbohydrate13 g56 g19 %
Sugars2 g11 gremove
Fiber2 g8 g32 %
Protein3 g14 gremove