Vegan Shepherd's Pie

Meatless Comfort Food That is Filling and Healthy

Oct 6, 2009
Ryann Salik

Lentils Knock the Meat out of Comfort Food - Kaan Tanriover

Vegetables abound in this warm and savory vegetarian take on the classic Shepherd's Pie. High in flavor and low in fat, this recipe is hearty and healthy.

As the days get progressively shorter and colder, the body begins to crave warmth from within in the form of comfort food. How can vegetarians possibly satisfy these natural urges? Hearty stews, casseroles and rich gravies are not typical vegetarian fare, but, with a few adaptations, there is no reason why traditional comfort food cannot fit into a low fat, vegetarian diet.

Replacing Protein

Traditional Shepherd's Pie calls for some kind of shredded or minced meat in the base, typically lamb. Recipes that use ground meat are among the easiest to adapt for vegetarians due to the bounty of wonderful substitutes available to consumers. Ground meat in recipes can easily be replaced by these quick, healthy vegan substitutes:

Canned beans-- Readily available in any grocery store, canned kidney, navy or pinto beans can be mashed and stirred into sauces or seasoned and used as filler for tacos and wraps. Chick peas and lentils are excellent left whole, adding texture and interest to soups, stews and casseroles.
Dried legumes-- These do require soaking time, so plan ahead. Although more time consuming than their canned counterparts, the lack of added salt is a huge health benefit.
Rice-- Short-grain brown rice provides a very similar texture to ground meat.
Textured Vegetable Protein or TVP-- Available in most health food stores, TVP is made from defatted soy flour. TVP is virtually flavorless and needs to be re-hydrated before consumption. An excellent choice for pasta sauces.
Veggie "Ground Round" such as Morningstar or Yves-- These ready-made, soy-based "ground rounds" can be exchanged pound for pound for the ground meat in any recipe.

Using these substitutes revitalizes old recipes, transforming comfort food into healthy food.

Vegetarian Shepherd's Pie

Preparation Time: 40 minutes. Cooking time: 30 minutes. Serves 6-8.

Warm and satisfying, serve this vegan entree on its own or with a crisp salad or steamed veggies for a complete meal.

Ingredients

Base:

1 onion, chopped
2 cloves garlic, minced
3 stalks celery chopped
3 carrots, chopped
1 sweet potato, diced
1/2 cup peas (fresh or frozen)
1/4 cup soy sauce or Tamari
1/8 cup Worcestershire Sauce (try this recipe for homemade Vegan Worcestershire or search local Health Food stores for commercial varieties such as The Wizard's Organic Vegan Worcestershire)
1 cup dried brown lentils
2 cups vegetable stock or water
2 large Bay leaves
Optional: 2 cups fresh spinach, chopped

Topping

2 large or 3 medium potatoes, diced and steamed
1/2 cup vegetable broth or soy milk
salt, to taste

Directions

Dice potatoes, leaving skin on for more nutrition and fiber if desired. Salt lightly and steam for 25 minutes or until potatoes are very soft.
While potatoes are cooking, prepare other vegetables.
In a large skillet over medium-high heat, saute onion and garlic in a little non-stick cooking spray, vegetable broth or water for about 3 minutes, until onions become translucent.
Add celery, carrots and sweet potatoes, adding more liquid as necessary.
Add peas, soy sauce, Worcestershire sauce, lentils, water or stock and Bay leaves. Bring to boiling and then reduce heat to low and cover. Allow to simmer for 25 minutes, until lentils are tender.
Preheat oven to 350 degrees Fahrenheit.
While vegetables are simmering, mash steamed potatoes with stock or soy milk. Salt or season to taste (adding a tsp or two of Mrs. Dash or some rubbed Rosemary leaves is very nice).
Once lentils are tender, remove from heat and remove Bay leaves. Stir in chopped spinach, if using. Adjust seasonings as necessary and pour base into 2.5 qt (2.3 l) casserole dish. Top with mashed potatoes and bake for 30 minutes. Turn the broiler on for the last few minutes for a nice crispy topping.

Enjoy!