Healthy Vegan Shepherds Pie
What You Need:
Filling:
2 small onions or 1 large, chopped
4 cloves garlic, crushed
2 large carrots, diced
2 tbsp. tomato puree
1 cup (135g) frozen peas
¾ cups (135g) dried green lentils
1 tbsp. olive oil
½-¾ tsp. salt
⅛ tsp. freshly ground pepper
1 tbsp. balsamic vinegar
1 tsp. fresh thyme
1 tsp. fresh rosemary
2 cups (480ml) vegetable stock
Potato topping:
5 medium white potatoes, diced
2 tbsp. olive oil
2 cloves fresh garlic, crushed
½ tsp. freshly thyme, chopped
3-4 tbsp. vegetable stock
What You Need to Do:
1.Preheat the oven to 350°F (180°C).
2.Meanwhile, prepare all the vegetables and herbs and set aside.
3.Pour 1 tablespoon of olive oil into an ovenproof frying pan. Place over a medium heat and sauté the onions for 2 minutes. Add in the rosemary, thyme, carrots, and garlic. Sauté for a further 30 seconds and add in the tomato puree and sauté for another 30 seconds. Deglaze the pan by adding in 2 tablespoons of vegetable stock and stir well.
4.Pour in the balsamic vinegar, 2 cups vegetable stock, and the green lentils (rinsed and drained) to the pan. Bring to the boil, cover, and allow to simmer for 15 minutes. Remove the lid, add in the garden peas and let simmer for further 10 minutes, uncovered, until mixture has thickened and the lentils are soft.
5.Meanwhile, place the potatoes into a large saucepan of boiling water and cook for 20 minutes or until the potatoes are soft. Drain the potatoes in a colander then place them back into the pan. Add in the oil, vegetable stock, salt, pepper, garlic, and fresh thyme. Mash the potatoes until smooth. Set aside.
6.Once the lentil and vegetable filling has thickened, top with the mashed potatoes. Spread the potatoes evenly over the lentils and place the pan into the oven on the top oven rack. Bake for 10 minutes, or until the top has turned golden brown.
Tip: To reduce carbohydrate, replace the potatoes with a large head of cauliflower.
