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Vegan Shepherd’s Pie with Cauliflower

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 330
Protein 24g
Fat 12g
Carbs 34g
Total Time 40 minutes

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Vegan Shepherd's Pie Recipe

Ingredients

Vegan Shepherd's Pie
Ingredients for 5 hearty servings

  • 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
  1. Set oven to 400F.
  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.
  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.
  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.
  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.
  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.
  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.
  8. Place the shepherd’s pie in the oven to bake for 20 minutes.
    Vegan Shepherd's Pie
  9. After baking let it cool  down for 15 to 20 minutes, then garnish and enjoy!
    Vegan Shepherd's Pie

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Calories
330
Protein
24g
Fat
12g
Carbs
34g
Sodium
Fiber
16g
Sugar
12g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.