Vegan Shepherd’s Pie (No-Guilt Version)

“In the spirit of warm comfort food, what can be more delish than a warm bowl of Shepherd’s Pie? But the calories–Oh, my!  Indulge in this and be guilt free.  This lower calorie, lower fat version is served right in a bowl, sans the pie crust (who needs all the fuss and fat of actually making a pie crust?) and paired with cauli-pots (mashed potatoes that consist of half potatoes, half cauliflower) instead of regular ole’ mashed potatoes.  This is another adaption from Isa Chandra Moskowitz’s cookbook “Appetite for Reduction“.  I just made a few small changes including adding the potatoes on top and broiling at the end.  But of course, you don’t even have to do that.  You can always just serve the Shepherd’s Pie right over a nice warm bowl of cauli-pots if you prefer.  Presentation-wise, I personally like the broiler method and it only takes an extra 10 minutes or so. Serve this with a spinach salad and mandarin oranges.  My husband likes this with the Hottie Black Eyed Peas & Greens, too.”

Shepherds PieShepherd’s Pie

  • 1 tbsp olive oil
  • 1 onion, diced
  • 4 oz mushrooms, chopped (about 1 1/2 cups)
  • 1 medium zucchini, diced (about 1 1/2 cups)
  • 3 cloves garlic, minced
  • 1/2 tsp dried tarragon
  • 1/2 tsp rubbed thyme
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 cup carrots, chopped small
  • 3/4 cup dried French green lentils (du Puy lentils)
  • 3 cups no-chicken broth or vegetable broth
  • 1 tbsp vegan worcestershire sauce
  • 1/4 cup frozen peas
  • 1/2 cup frozen corn

Directions

  1. In 4 quart braiser or dutch oven, saute the onion in olive oil on medium heat, about 5 minutes or until translucent.  Add the mushrooms, zucchini, garlic, tarragon, thyme, salt and pepper and saute for another 5 minutes.
  2. Add the carrots, lentils and broth. Cover and bring to a boil. Once boiling, reduce heat to a low simmer and simmer for about 40-50 mintures or until lentils and carrots are tender.  Stir occasionally and if needed, add a little more broth.  The end result should be thickened with most of the broth absorbed.
  3. When carrots and lentils are tender, add the worcestershire sauce, peas and corn.  Turn off heat and let sit for 10 minutes, covered, for flavors to meld.  Taste for salt.
  4. Preheat broiler.  Place ramikans on baking sheet.  Scoop mixture into ramikans about 1/2 full.  Add the cauli-pots on top leaving a little room, about 1/3 from the top.  Place under broiler for 6-10 minutes or until potatoes start to brown a little.

Cauli-pots

  • 5 medium yukon gold potatoes or 2 large russet potatoes, peeled and chopped in 3/4 inch chunks (about 1 1/2 pounds)
  • 1/2 head of cauliflower florets
  • 2 tsp olive oil
  • 1-2 tbsp no-chicken broth or vegetable broth
  • salt and pepper to taste

Directions

  1. Place potatoes in large pot filled with hot water making sure there is about 4 inches of extra water for cauliflower.  Bring potatoes to a boil. Once boiling, add the cauliflower and lower heat to a simmer.  Simmer for about 15 minutes or until everything is tender.
  2. Drain in a colander.  Return to the pot or put in a mixer and mash or blend until well combined.  Add the olive oil, broth, salt and pepper.  Add more broth as needed.
  3. See directions for Shepherds Pie for assembling.
Footnotes: Calories in 1/4 recipe of Shepherds Pie: 210, Protein: 13 grams, Carbs: 38 grams, Fat: 0 grams, Vitamin A: 120%, Vitamin C: 90%, Calcium: 10%, Iron: 25%
Calories in 1/4 recipe of Cauli-pots: 190, Fat: 3.5 grams, carbs: 37 grams, Fiber: 5 grams, Protein: 6 grams, Vitamin C: 100%, Calcium: 4%, Iron 10%

All items added together getting ready to simmer down.

shepherds pie 1

The finished product! 

Shepherds Pie

Tags: , , , , , , , , , , , , ,

Categories: Beans & Lentils, Vegan

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9 Comments on “Vegan Shepherd’s Pie (No-Guilt Version)”

  1. December 10, 2011 at 4:57 pm #

    Looks very good. My wife loves Shepherd’s pie, but not the calories. Thanks for posting this alternative!

    • December 10, 2011 at 5:03 pm #

      I just posted the calories in the footnotes as well, just in case she wants to know. There is no fat in the Shepherds pie, and just 3.5 grams in the caulipots. Enjoy!

  2. December 10, 2011 at 6:33 pm #

    thanks!

  3. December 12, 2011 at 8:52 am #

    Ooh, this looks delicious! I just posted a recipe for vegetarian cottage pie recently which is similar, but more lentil-based. I like the sounds of all the veggies you used.

    http://ediblepsychology.com/2011/12/08/healthy-cold-weather-comfort-food/

    • January 7, 2012 at 3:22 pm #

      I’ll have to check out your vegetarian cottage pie! Sounds delish and I love lentils!

  4. January 7, 2012 at 3:19 pm #

    This looks amazing! I can’t wait to try it!

  5. January 7, 2012 at 5:19 pm #

    Omg. My boyfriend recently surprised me with delicious vegan pot pie with golden beets. I’ll have to return the favor with this recipe!

    • January 7, 2012 at 5:38 pm #

      Ohh! That vegan potpie with golden beets sounds delightful too!

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