Shepard's Pie (Vegan or Plegan)
This version of Shepard’s Pie really surprised me. My Momma (Nancy) sent this over to me a few weeks ago. She was so excited to share it. The minute she shared the ingredients, I was scrambling around my kitchen trying to find if I had everything! My mother and I are the total, monkey see, monkey do variety of person. Ha-ha!
I didn’t have eggplant, but I had this mixed bag of sprouted, green, brown and black lentils. They totally look like hamburger after they are cooked and have a peppery flavor. Which is why I backed off the pepper in this recipe. Mom did try the eggplant, and her advice is to cut it super small as advised in the recipe below.
I also nixed doing the mashed potatoes in this recipe. You certainly can do them, and top away to have that traditional Shepard’s pie look. I just find the roasted potatoes are so much quicker and less pans to clean up. Such a yummy variation too.
My lil 5 year old ate this recipe up and my father in law had 3 helpings. So I must have did something right! Enjoy!
Tag me on social if you try it!
SHEPARD'S PIE (VEGAN or PLEGAN)
(Free of the top food offenders)
1 medium eggplant (chopped like ground hamburger) or 1 cup (dry measure) of cooked lentils. Or use both, More plants, the merrier!
½ large onion (finely chopped)
2 carrots (chopped small)
½ bag of frozen cauliflower rice
(Optional 1 to 2 C of other frozen veggies: peas, green beans, asparagus, spinach etc)
2 C vegetable broth (see Tip 1 for homemade)
2 tbsp tomato paste
2 tbsp fresh parsley (chopped) or 1 tbsp dried
½ tsp pepper (if only using the eggplant) ¼ tsp is adequate for the lentils.
1 tsp of sea salt or Herbamare seasoning
1 tsp Arrowroot (for thickening)
4 large or 6 to eight medium russet potatoes (skin left on, sliced in thin quartered slices)
Set the oven to 400. Chop the potatoes, lay out on baking sheets lined with parchment paper. Sprinkle with sea salt or Herbamare seasoning. Bake for 10 minutes, stir and flip, and cook for another 10 minutes. Watch out, these potatoes are so good, you might want extra to munch when they come out.
While the potatoes are roasting, on to the filling at the stove. Add about an inch of water in a deep skillet. Keep some additional water if needed to add while cooking, to prevent sticking. Add and cook the eggplant, onions and carrots. Simmer on medium heat and stir until tender and starting to brown for about 10 to 15 mins. If adding lentils, in a separate pan, cook according to directions on bag and drain off additional water when done. Next, drain any additional water off the eggplant mixture. Lastly, add all the other ingredients to the skillet, except the potatoes, turn down to a lower heat and warm through until all is tender and the frozen foods are heated through. Maybe 5 to 7 minutes. Then spread eggplant mixture into a 9x13 casserole dish. Top with the roasted potatoes. Put back in the oven for another 7 to 10 minutes. Depends on how crispy you want the potatoes on top. This mixture is also super delicious over a bed of chopped romaine lettuce.
Homemade vegetable broth (it’s SO good!). I don’t strain the veggies. I just chop it all super small.
Just google Healing Broth Medical Medium and it will pop right up!