Lentil Shepherd’s Pie with Cauliflower Potato Mash
Lentil Shepherd’s Pie with Cauliflower Potato Mash
Serves 6 (2 cups or 480 ml per serving) | Prep time: 20 minutes | Cook time: 1 hour 10 minutes | Total time: 1 hour 30 minutes
Ingredients:
For the lentils:
- 1 cup (192 g) dry green or brown lentils
- 4 cups (960 ml) water
- 1/2 tsp salt
- 1 bay leaf
For the Cauliflower Potato Mash:
- 3 medium russet potatoes, peeled and cut into 1 1/2-inch chunks (about 4 cups cubed or 600 g)
- 3 cups (321 g) cauliflower florets (about 2/3 of a small head of cauliflower)
- 1/4 cup plus 2 Tbsp (90 ml) low-sodium vegetable broth
- 3 Tbsp olive oil
- 3/4 tsp salt
For the vegetables:
- 2 Tbsp olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1-lb (454-g) bag frozen mixed vegetables (preferably a mix of green peas, corn, carrots
- and/or green beans)
- 1/2 cup (120 ml) low-sodium vegetable broth
- 1 Tbsp tomato paste
- 1 Tbsp tamari
- 1 tsp white miso paste (optional)
- 1 tsp Italian seasoning
- 1/4 tsp black pepper
- 1/4 tsp salt, if not using miso, or to taste
For the garnish:
- 2–3 tsp chopped fresh parsley (optional)
Instructions:
- Read through recipe and put all ingredients in your work area before starting your prep.
- Preheat oven to 375°F (190°C).
- In a medium pot, place dry lentils, water, salt and bay leaf. Bring to a boil, then immediately reduce heat to simmer for 25 minutes, or until lentils are tender. Once lentils are cooked through, drain, discard or compost the bay leaf and set aside.
- While lentils cook, make Cauliflower Potato Mash: In a medium pot, place potatoes and cauliflower and cover with cold water. Bring to a boil, then reduce heat slightly and let cook at a rapid simmer for approximately 15 minutes, or until potatoes and cauliflower are fork-tender. Drain in a colander, then return to the pot.
- While the potatoes and cauliflower cook, make the vegetables: In a large sauté pan, heat oil over medium-high heat. Add onion and garlic and cook, stirring frequently, for 5 minutes. Add cooked lentils, frozen vegetables, broth, tomato paste, tamari, miso (if using), Italian seasoning and black pepper. Stir to combine. Let simmer for 10 minutes, stirring occasionally, or until vegetables are heated through and liquid has mostly evaporated. Remove from heat, combine with the lentils, and season to taste with salt, if needed.
- Once the cauliflower and potatoes are cooked, mash them with a potato masher and then add broth, oil and salt. Continue to mash until mixture is mostly smooth. Season to taste with additional salt, if needed. Set aside.
- Spoon lentil-vegetable mixture into an 8-inch (20-cm) square ovenproof baking dish. Top with the Cauliflower Potato Mash and spread evenly over lentil-vegetable mixture. Place in oven and bake until potatoes are slightly golden and filling is bubbling, about 25 minutes. Remove from oven and let sit for 5 minutes before serving. Sprinkle chopped parsley evenly over the top to garnish, if desired.
Notes:
Storage tip: Leftovers will last in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 2 months.
Make it soy-free: Omit white miso or use chickpea miso instead of white miso and substitute coconut aminos for tamari.
Make it nightshade-free: Omit tomato paste.
Simplify this recipe: Use two 15-oz (425-g) cans lentils, rinsed and drained, in place of dry lentils, pre-peeled garlic cloves and pre-chopped cauliflower florets.
Nutrition Information Per Serving:
Nutrition information per serving: 347 calories, 12.1 g total fat, 1.7 g saturated fat, 1.6 g polyunsaturated fat, 8.3 g monounsaturated fat, 0 mg cholesterol, 818 mg sodium, 866 mg potassium, 49.1 g total carbohydrates, 11.7 g fiber, 5.7 g sugar, 13.2 g protein, 5% calcium, 24% iron
