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Author:
Kevin Curry
Vegan Shepherd’s Pie with Cauliflower
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Vegan Shepherd’s Pie with Cauliflower
Ingredients for 5 hearty servings
Substitution
Note
- Filling
- 1 tablespoon olive oil (or avocado oil)
- 1 tablespoon fresh garlic, minced
- 2/3 cup diced onion
- 1 cup chopped (portobello) mushrooms (OPTIONAL)
- 1 celery stalk, diced
- 12oz or ~330g (low-fat) meatless crumbles
- 2 teaspoons smoked paprika
- 1 tablespoon The Fit Cook Land seasoning (or dried herbs of your choice)
- 1 can (15oz) black lentils, drained
- 1 can (14.5oz) no salt-added diced tomatoes, drained
- 1 cup frozen peas & carrots
- 1/3 cup low sugar BBQ sauce
- 3 tablespoons Dijon mustard
- 5oz no salt vegetable broth
- sea salt & pepper to taste
- Topping
- 24oz (steamable) raw cauliflower florets
- 3 tablespoons vegan butter, room temp
- 1/4 cup nutritional yeast
- 4oz unsweetened almond milk
- 2 tablespoons finely diced chives
- sea salt & pepper to taste
- Garnish
- fresh parsley
Steps
Step 1
Set oven to 400F.
Step 2
Place cauliflower in a microwave safe bowl and cook in the microwave – according to instructions given – for 6 to 8 minutes, or until the cauliflower is soft. Set aside.
Step 3
Set a large skillet on medium heat. Once hot, add oil, garlic, onion, mushrooms and celery and sauté for 2 to 3 minutes, then sprinkle in seasoning and cook for an additional 1 minute.
Step 4
Add the meatless crumbles and chop it up as it cooks in the skillet. Continue folding the ingredients as they cook for 2 to 3 additional minutes.
Step 5
Add lentils, tomatoes, frozen peas & carrots and fold everything together. Then add BBQ sauce and dijon mustard, and finally the veggie broth. Bring to a light simmer, then reduce the heat to low and cover and cook while you prepare the topping.
Step 6
In a large bowl add the ingredients for the topping. Use a potato masher OR an immersion blender to whip together the cauliflower mash.
Step 7
Remove the cover from the skillet and remove from the heat. Use a spatula to evenly spread the cauliflower mash on top, then use the back of a fork to spread it out to create a textured top.
Step 8
Place the shepherd’s pie in the oven to bake for 20 minutes.
Step 9
After baking let it cool down for 15 to 20 minutes, then garnish and enjoy!
Vegan Shepherd’s Pie with Cauliflower
Kevin Curry
INGREDIENTS
- Filling
- 1 tablespoon olive oil (or avocado oil)
- 1 tablespoon fresh garlic, minced
- 2/3 cup diced onion
- 1 cup chopped (portobello) mushrooms (OPTIONAL)
- 1 celery stalk, diced
- 12oz or ~330g (low-fat) meatless crumbles
- 2 teaspoons smoked paprika
- 1 tablespoon The Fit Cook Land seasoning (or dried herbs of your choice)
- 1 can (15oz) black lentils, drained
- 1 can (14.5oz) no salt-added diced tomatoes, drained
- 1 cup frozen peas & carrots
- 1/3 cup low sugar BBQ sauce
- 3 tablespoons Dijon mustard
- 5oz no salt vegetable broth
- sea salt & pepper to taste
- Topping
- 24oz (steamable) raw cauliflower florets
- 3 tablespoons vegan butter, room temp
- 1/4 cup nutritional yeast
- 4oz unsweetened almond milk
- 2 tablespoons finely diced chives
- sea salt & pepper to taste
- Garnish
- fresh parsley
INSTRUCTIONS
-
Set oven to 400F.
-
Place cauliflower in a microwave safe bowl and cook in the microwave – according to instructions given – for 6 to 8 minutes, or until the cauliflower is soft. Set aside.
-
Set a large skillet on medium heat. Once hot, add oil, garlic, onion, mushrooms and celery and sauté for 2 to 3 minutes, then sprinkle in seasoning and cook for an additional 1 minute.
-
Add the meatless crumbles and chop it up as it cooks in the skillet. Continue folding the ingredients as they cook for 2 to 3 additional minutes.
-
Add lentils, tomatoes, frozen peas & carrots and fold everything together. Then add BBQ sauce and dijon mustard, and finally the veggie broth. Bring to a light simmer, then reduce the heat to low and cover and cook while you prepare the topping.
-
In a large bowl add the ingredients for the topping. Use a potato masher OR an immersion blender to whip together the cauliflower mash.
-
Remove the cover from the skillet and remove from the heat. Use a spatula to evenly spread the cauliflower mash on top, then use the back of a fork to spread it out to create a textured top.
-
Place the shepherd’s pie in the oven to bake for 20 minutes.
-
After baking let it cool down for 15 to 20 minutes, then garnish and enjoy!
Nutrition per serving
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