Low carbVegetarian€€€
Shepherd's Pie with Creamy Cauliflower Mash
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 time
20 min
Cook time
35 min
Total time
55 min
Servings
4
Recipe
For the filling
Beef, ground, 90% lean meat / 10% fat, raw
500 gOil, olive, extra virgin
1 tbspOnions, yellow, raw
1 mediumCarrots, mature, raw
2 mediumPeas, green, frozen, cooked, boiled, drained, without salt
100 gGarlic, raw
2 cloveCONCENTRATED TOMATO PASTE, TOMATO
2 tbspSoup, beef broth, cubed, prepared with water
250 mlSpices, thyme, dried
1 tspRosemary, fresh
1 tspSalt, table, iodized
0.5 tspSpices, pepper, black
0.25 tspFor the cauliflower mash
Cauliflower, raw
800 gButter, stick, unsalted
1 tbspCheese, parmesan, grated
2 tbspSpices, garlic powder
0.25 tspSalt, table, iodized
1 pinchPer 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
1
Preheat the oven to 200 °C.
2
Cook 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.
3
Meanwhile, 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.
4
Add 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.
5
Blend the drained cauliflower with an immersion blender into a smooth mash together with the butter, parmesan and garlic powder.
6
Pour 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.
7
Bake 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.