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Kevin Curry

Vegan Shepherd’s Pie with Cauliflower

Vegan Shepherd’s Pie with Cauliflower

Ingredients for 5 hearty servings

* Optional 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


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!

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Prep 5min
Cook 35min
Total 40min

Nutrition per serving

About Kevin - author


Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!