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Main mealVegetarianBalancedMediterraneanVeganLegumes€

Rich Vegan Shepherd's Pie with Lentils and Cauliflower Mash

Name: Rich Vegan Shepherd's Pie with Lentils and Cauliflower Mash
Prep time: 20 min
Cook time: 40 min
Total time: 60 min
Yield: 4
Ingredients: 200 g Lentils, dry; 500 ml Soup, SWANSON, vegetable broth; 1 large Onions, yellow, raw; 2 medium Carrots, mature, raw; 150 g Peas, green, frozen, cooked, boiled, drained, without salt; 2 clove Garlic, raw; 1 tbsp CONCENTRATED TOMATO PASTE, TOMATO; 1 tsp Spices, thyme, dried; 1 tbsp Soy sauce made from soy (tamari); 500 g Potatoes, russet, without skin, raw; 1 head Cauliflower, raw; 2 tbsp Oil, olive, extra virgin; 50 ml Oat milk, unsweetened, plain, refrigerated; 1 pinch Spices, nutmeg, ground; Salt, table, iodized

This vegan shepherd's pie combines nutritious brown lentils, root vegetables, and a creamy potato and cauliflower mash. A perfectly balanced meal, packed with protein and fiber for the whole family.

Prep time20 min

Cook time40 min

Total time60 min

Servings4

Recipe

For the filling

Lentils, dry200 gSoup, SWANSON, vegetable broth500 mlOnions, yellow, raw1 largeCarrots, mature, raw2 mediumPeas, green, frozen, cooked, boiled, drained, without salt150 gGarlic, raw2 cloveCONCENTRATED TOMATO PASTE, TOMATO1 tbspSpices, thyme, dried1 tspSoy sauce made from soy (tamari)1 tbsp

For the mash

Potatoes, russet, without skin, raw500 gCauliflower, raw1 headOil, olive, extra virgin2 tbspOat milk, unsweetened, plain, refrigerated50 mlSpices, nutmeg, ground1 pinchSalt, table, iodized

Large pot for cooking the mashDeep pan for the fillingBaking dish (approx. 20x30 cm)Potato masher

Per servingTotal

Calories:465.7 kcal1862.8 kcal

Protein:21.1 g84.5 g

Carbohydrates:76.2 g304.9 g

Fiber:25.6 g102.2 g

Water:468.4 ml1873.5 ml

Fat:9.6 g38.5 g

Micronutrients

Sugar:10.3 g41.3 g

Saturated fat:1.5 g5.9 g

Cholesterol:0 mg0 mg

Sodium:703.1 mg2812.3 mg

Potassium:1796.6 mg7186.3 mg

Calcium:148.9 mg595.4 mg

Iron:7.4 mg29.4 mg

Magnesium:129.9 mg519.6 mg

Zinc:3.4 mg13.5 mg

Phosphorus:398.7 mg1594.7 mg

Vitamin C:96.1 mg384.3 mg

Vitamin A:309.8 µg1239 µg

Vitamin D:0.2 µg0.9 µg

Vitamin B12:0.1 µg0.3 µg

Instructions

1Boil the potatoes and cauliflower in salted water until soft (about 15–20 minutes). Drain, add olive oil, plant-based milk, and nutmeg, then mash until smooth.
2Meanwhile, in a pan, sauté the onion and carrot in a little oil until softened. Add the garlic, thyme, and tomato paste, and stir for 1 minute.
3Add the lentils and vegetable stock. Cook over medium heat for about 20–25 minutes (or according to package instructions), until the lentils are soft and most of the liquid has evaporated. Finally, stir in the peas and soy sauce.
4Pour the filling into a baking dish and spread it evenly.
5Spread the prepared mash over the filling. Use a fork to create ridges on top so it crisps up nicely in the oven.
6Bake in a preheated oven at 200 °C for about 20 minutes, until the top of the mash turns golden brown.

Nutritional benefits

Thanks to the high content of lentils and cauliflower, this dish provides an excellent source of plant-based fiber that supports healthy digestion and long-lasting fullness.

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78g

37g

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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.