Main courseVegetarian€
Rich Vegan Shepherd's Pie with Lentils and Cauliflower Mash
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 time
20 min
Cook time
40 min
Total time
60 min
Servings
4
Recipe
For the filling
Lentils, dry
200 gSoup, SWANSON, vegetable broth
500 mlOnions, yellow, raw
1 largeCarrots, mature, raw
2 mediumPeas, green, frozen, cooked, boiled, drained, without salt
150 gGarlic, raw
2 cloveCONCENTRATED TOMATO PASTE, TOMATO
1 tbspSpices, thyme, dried
1 tspSoy sauce made from soy (tamari)
1 tbspFor the mash
Potatoes, russet, without skin, raw
500 gCauliflower, raw
1 headOil, olive, extra virgin
2 tbspOat milk, unsweetened, plain, refrigerated
50 mlSpices, nutmeg, ground
1 pinchSalt, table, iodized
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
1
Boil 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.
2
Meanwhile, 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.
3
Add 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.
4
Pour the filling into a baking dish and spread it evenly.
5
Spread the prepared mash over the filling. Use a fork to create ridges on top so it crisps up nicely in the oven.
6
Bake 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.
Similar recipes
34 g
85 g
32 g
Share your opinion
0,00 comments
Flavor
0,0
Prep time
0,0
Difficulty
0,0
Satisfaction
0,0
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.