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Vegetarian Shepherd’s Pie
20 min prep time
1 hr 15 min cook time
8servings
Photo by
Peter Papoulakos
How to Make Vegetarian Shepherd’s Pie
Enjoy this comforting classic knowing it has been made diabetes-friendly. By swapping the ground beef for a medley of lentils and vegetables, the calories and fat are lowered but the flavor is elevated.
20 min prep time
1 hr 15 min cook time
8servings
1 cup
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Step-By-Step Instructions:
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Preheat the oven to 375 degrees F. Coat a 9x13-inch baking dish with cooking spray.
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While the lentils are cooking, add the olive oil to a large sauté pan over medium-high heat. Add the mushrooms and sauté until cooked through and all the liquid is evaporated.
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Add the onion, carrots, celery, green beans, and garlic, and sauté until the onions turn clear and the carrots start to soften.
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Add one cup of the cooked lentils and any liquid into the vegetables and stir to combine. Reserve the remaining lentils. Pour 1 cup of the almond milk into the vegetables. Stir to combine. Add ½ teaspoon of salt (optional) and the pepper.
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Pour the vegetable mixture into the 9x13-inch baking pan. Set aside.
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In a large bowl, combine the remaining lentils with the rest of the almond milk, the remaining ½ teaspoon salt (optional), and parsley. Beat the mixture with an electric mixer until fluffy.
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Spoon the lentils over the top of the lentil/vegetable mixture and gently spread to cover the entire top.
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Cover with foil and bake for 45 minutes. Uncover and bake an additional 30 minutes or until the top starts to turn golden brown and the filling is bubbly.
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Let the shepherd’s pie rest for 10 minutes out of the oven before serving.
Nutrition facts
8 Servings
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Serving Size
1 cup
- Amount per serving Calories 280
- % Daily value*
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Total Fat
3g
4%
- Saturated Fat 0g 0%
- Trans Fats 0g
- Cholesterol 0mg 0%
- Sodium 370mg 16%
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Total Carbohydrate
48g
17%
- Dietary Fiber 10g 36%
- Total Sugars 7g
- Protein 18g
- Potassium 843mg 18%
Ingredients
nonstick cooking spray
1 whole
brown lentils (dry)
1 lbs
vegetable stock (low sodium)
32 oz
olive oil
1 tbsp
white (button) mushrooms (sliced)
16 oz
yellow onion (diced)
1 large
carrots (peeled and diced)
2 large
celery (diced)
2 stalks
fresh green beans (trimmed and diced)
1 lbs
garlic (minced)
2 clove
unsweetened almond milk (divided)
1 1/2 cup
salt (divided)
1 tsp
black pepper
1/2 tsp
fresh parsley (chopped)
1/4 cup
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