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Main courseVegetarian€

Indian Shepherd's Pie with Lentils and Sweet Potato Mash

Name: Indian Shepherd's Pie with Lentils and Sweet Potato Mash
Prep time: 20 min
Cook time: 40 min
Total time: 60 min
Yield: 4
Ingredients: 200 g Lentils, dry; 1 large Onions, yellow, raw; 2 large Carrots, mature, raw; 100 g Peas, green, frozen, cooked, boiled, drained, without salt; 2 clove Garlic, raw; 1 tbsp Ginger root, raw; 1 tsp Spices, curry powder; 1 tsp GARAM MASALA; 400 g WHOLE PEELED PLUM TOMATOES PELATI; 300 ml Soup, SWANSON, vegetable broth; 600 g Sweet potatoes, orange flesh, without skin, raw; 200 g Cauliflower, raw; 50 ml Nuts, coconut milk, canned (liquid expressed from grated meat and water); 0.5 tsp Spices, turmeric, ground; Salt, table, iodized

Try an exotic twist on a classic – Indian shepherd's pie combines a rich lentil filling with aromatic spices and a creamy sweet potato mash. A nourishing and satisfying vegan meal.

Prep time

20 min

Cook time

40 min

Total time

60 min

Servings

Recipe

For the filling

Lentils, dry

200 g

Onions, yellow, raw

1 large

Carrots, mature, raw

2 large

Peas, green, frozen, cooked, boiled, drained, without salt

100 g

Garlic, raw

2 clove

Ginger root, raw

1 tbsp

Spices, curry powder

1 tsp

GARAM MASALA

1 tsp

WHOLE PEELED PLUM TOMATOES PELATI

400 g

Soup, SWANSON, vegetable broth

300 ml

For the mash (topping)

Sweet potatoes, orange flesh, without skin, raw

600 g

Cauliflower, raw

200 g

Nuts, coconut milk, canned (liquid expressed from grated meat and water)

50 ml

Spices, turmeric, ground

0.5 tsp

Salt, table, iodized

Large pot for the mash Deep pan for the filling Baking dish (approx. 20x30 cm) Potato masher

Per servingTotal

Calories:433.6 kcal1734.4 kcal

Protein:19 g75.8 g

Carbohydrates:79.9 g319.4 g

Fiber:13.6 g54.3 g

Water:350.1 ml1400.2 ml

Fat:5 g19.9 g

Micronutrients

Sugar:19.4 g77.6 g

Saturated fat:2.5 g10.1 g

Cholesterol:0 mg0 mg

Sodium:322.9 mg1291.5 mg

Potassium:1685 mg6740 mg

Calcium:125.2 mg500.7 mg

Iron:6.4 mg25.7 mg

Magnesium:116.8 mg467.2 mg

Zinc:3.1 mg12.5 mg

Phosphorus:335.9 mg1343.7 mg

Vitamin C:65.9 mg263.4 mg

Vitamin A:412.5 µg1650.1 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

Cook the sweet potato and cauliflower in salted water until soft (about 15–20 minutes). Drain, add coconut milk and turmeric, and mash until smooth.

Meanwhile, in a pan, sauté the onion and carrot in a little oil. Once softened, add garlic, ginger, and spices (curry, garam masala). Stir for 1 minute until fragrant.

Add the lentils, tomato pieces, and stock. Bring to a boil, then reduce the heat and cook for 20 minutes, until the lentils are soft and the liquid has thickened. Finally, stir in the peas.

Pour the filling into a baking dish and spread it out evenly.

Spread the prepared sweet potato and cauliflower mash over the filling. Use a fork to make patterns on top for extra crispiness.

Bake in a preheated oven at 200 °C for about 20–25 minutes, until the top of the mash turns slightly golden brown.

Nutritional benefits

Thanks to the high content of complex carbohydrates and fiber from lentils, this dish provides a stable energy level and supports optimal digestion.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.