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Main mealLow carb, high fatBalancedMediterraneanBeefSheep, goat & horse€€€

Shepherd's Pie with Creamy Cauliflower Mash

Name: Shepherd's Pie with Creamy Cauliflower Mash
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 4
Ingredients: 500 g Beef, ground, 90% lean meat / 10% fat, raw; 1 tbsp Oil, olive, extra virgin; 1 medium Onions, yellow, raw; 2 medium Carrots, mature, raw; 100 g Peas, green, frozen, cooked, boiled, drained, without salt; 2 clove Garlic, raw; 2 tbsp CONCENTRATED TOMATO PASTE, TOMATO; 250 ml Soup, beef broth, cubed, prepared with water; 1 tsp Spices, thyme, dried; 1 tsp Rosemary, fresh; 0.5 tsp Salt, table, iodized; 0.25 tsp Spices, pepper, black; 800 g Cauliflower, raw; 1 tbsp Butter, stick, unsalted; 2 tbsp Cheese, parmesan, grated; 0.25 tsp Spices, garlic powder; 1 pinch Salt, table, iodized

Enjoy a healthy version of the classic: shepherd's pie with cauliflower mash combines juicy ground meat with rich vegetables and a light, fluffy cauliflower topping.

Prep time20 min

Cook time35 min

Total time55 min

Servings4

Recipe

For the filling

Beef, ground, 90% lean meat / 10% fat, raw500 gOil, olive, extra virgin1 tbspOnions, yellow, raw1 mediumCarrots, mature, raw2 mediumPeas, green, frozen, cooked, boiled, drained, without salt100 gGarlic, raw2 cloveCONCENTRATED TOMATO PASTE, TOMATO2 tbspSoup, beef broth, cubed, prepared with water250 mlSpices, thyme, dried1 tspRosemary, fresh1 tspSalt, table, iodized0.5 tspSpices, pepper, black0.25 tsp

For the cauliflower mash

Cauliflower, raw800 gButter, stick, unsalted1 tbspCheese, parmesan, grated2 tbspSpices, garlic powder0.25 tspSalt, table, iodized1 pinch

Large pan,Pot for cooking the cauliflower,Immersion blender,Baking dish (approx. 20x30 cm)

Per servingTotal

Calories:418.8 kcal1675.3 kcal

Protein:33.5 g133.9 g

Carbohydrates:23 g92.1 g

Fiber:7.5 g29.9 g

Water:408 ml1631.9 ml

Fat:22.1 g88.4 g

Micronutrients

Sugar:9 g36 g

Saturated fat:8.9 g35.7 g

Cholesterol:95.8 mg383.1 mg

Sodium:786.5 mg3146 mg

Potassium:1298.4 mg5193.7 mg

Calcium:180.7 mg722.7 mg

Iron:6.2 mg24.6 mg

Magnesium:75.5 mg302 mg

Zinc:7.3 mg29.1 mg

Phosphorus:414.3 mg1657.3 mg

Vitamin C:104.3 mg417.1 mg

Vitamin A:331.3 µg1325.3 µg

Vitamin D:0.2 µg0.7 µg

Vitamin B12:2.9 µg11.5 µg

Instructions

1Preheat the oven to 200 °C.
2Cook the cauliflower in boiling salted water for about 10–12 minutes, until completely soft. Drain it and leave it in the colander for 2 minutes to release as much moisture as possible.
3Meanwhile, in a large pan, sauté the onion and carrot in oil (about 5 minutes). Add the ground meat and crumble it while cooking until browned.
4Add the chopped garlic, thyme, rosemary, tomato paste, salt and pepper to the meat. Pour in the stock and cook over medium heat for 10 minutes, until the sauce thickens. Finally, stir in the peas.
5Blend the drained cauliflower with an immersion blender into a smooth mash together with the butter, parmesan and garlic powder.
6Pour the meat mixture into a baking dish and spread it evenly. Spread the cauliflower mash over the filling and lightly ruffle it with a fork so that crispy peaks form during baking.
7Bake for 20–25 minutes, or until the mash on top turns golden brown. Let it rest for 5 minutes before serving.

Nutritional benefits

By replacing potatoes with cauliflower, this meal significantly lowers the glycemic load while providing a high proportion of beneficial compounds (glucosinolates) that support the body's natural detoxification.

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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.