A comfort meal that is suited to everyone. With 5 vegetables in the sauce, and a secret to making the sauce have that little extra tasty edge, this Traditional Vegan Shepherd's Pie really is a perfect family meal to make on the weekend when you have a bit more time. It has a high nutrition to fat ratio, so you can have a decent serve without feeling like you've eaten too much oil or fat. Option to serve with some steamed greens on a Winter's evening or a nice fresh green salad in Spring.
Ingredients
For the sauce
- 2 tbsp olive oil
- 1 onion
- 3 cloves garlic
- 2 carrots
- 2 sticks celery
- 100 g peas, frozen
- 8 mushrooms
- 1 tsp oregano
- 1 tsp smoked paprika
- 1 tin brown lentils
- 2 tbsp plain flour
- 2 tbsp soy sauce, low salt or use tamari for gluten free option
- 1 tin tomatoes, good quality if you can
- 1 tbsp smoked bbq sauce
For the potato mash
- 8 medium potatoes, this will depend on how big your dish is or how thick you would like the mash top to be
- 2 tbsp vegan butter
- 90 ml soya milk
- 30 g vegan cheese, grated & optional
Instructions
To make the mash potato
- Boil a large pot of water to the boil.
- Peel the potatoes and cut into halves. You don't want the potatoes too small or else they will get waterlogged, 2 to 3 inches wide will be good.8 medium potatoes,
- Once the water is boiling add the potatoes and the lid. Reduce the boil ever so slightly that it is just under the boil. This will help preserve the integrity of the potatoes.
- Cook for approximately 20 minutes, testing them with a fork. Once a fork goes in easily, they are done.
- Preheat the oven to 200℃ / 395℉.
To make the sauce
- In a large pot, heat the olive oil on a medium heat.2 tbsp olive oil
- Peel and chop the onion and add to the pot. Reduce the heat to a medium-low.1 onion
- Peel the garlic, mince and add to the pot. Stir every time you add a new ingredient to the pot.3 cloves garlic
- Remove the ends of the carrots, and chop into small pieces. Add to the pot.2 carrots
- Trim the celery and wash well. Slice celery into small pieces. Add to the pot.2 sticks celery
- Weigh out the peas and add to the pot.100 g peas,
- Wash the mushrooms and chop into small pieces. Add to the pot along with the oregano and smoked paprika.8 mushrooms, 1 tsp oregano, 1 tsp smoked paprika
- Rinse the lentils well and add to the pot.1 tin brown lentils
- Cover the pot with the lid and cook for 5 minutes.
- Mix the soy sauce and flour together. I do 1 tablespoon at a time as I find it mixes easier like this. You can use a dash of boiled water to help make a paste.2 tbsp plain flour, 2 tbsp soy sauce,
- Remove the vegetable mix from the hob for a minute, removing the lid. Stir in the soy sauce and flour and mix well.
- Return to the hob and add the tin of tomatoes. Adding a little bit of water to rinse out the tin.1 tin tomatoes,
- Add the smokey bbq sauce, season with a little bit of sea salt and cracked pepper. Cover with the lid cooking on low for 10 minutes.1 tbsp smoked bbq sauce
To finish
- Once the potatoes are done, drain them and add the vegan butter. Mash well.2 tbsp vegan butter
- Add a dash of soya milk at a time, mashing in between. The amount of milk will depend on how big your potato pieces were etc, you just don't want to the mash too wet / watery. Once the mash is a smooth, soft consistency, add the grated cheese if using.90 ml soya milk, 30 g vegan cheese,
- Transfer the lentil and vegetable mix to your casserole tray smoothing over with a spoon. Spoon the mash on top creating a smooth mash top. Zig-zag with the back of a fork if you would like the lined pattern.
- Cook uncovered in the oven for approximately 34 minutes, or until the top starts to crisp around the edges and is a light golden brown in the middle.
- Option to serve with some steamed greens or a nice fresh green salad.
Nutrition
Calories: 364kcalCarbohydrates: 62gProtein: 10gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.02gSodium: 468mgPotassium: 1505mgFiber: 9gSugar: 6gVitamin A: 3999IUVitamin C: 68mgCalcium: 90mgIron: 3mg
Tried this recipe?Let us know how it was!
