Dinner/ Main Dish

LENTIL SHEPHERD’S PIE

HonorHealth Desert Mission Inspired by Plant-Based Cooking

LENTIL SHEPHERD’S PIE

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Servings: 6
Course: Dinner, Main Course
Cuisine: American, British
Calories: 46

Ingredients
  

  • 2 cups vegetable broth
  • 1 cup uncooked lentils rinsed or 1, 19 oz. can of lentils
  • 1 bay leaf
  • 10 small-medium red potatoes unpeeled, cut in half
  • 1 small head garlic cut in half
  • 1/2 cup unsweetened non-dairy milk
  • 1 medium onion chopped
  • 2 cloves garlic minced
  • 3-4 sprigs fresh thyme
  • 8 oz. cremini or white button mushrooms sliced
  • 2 cups carrots peeled and diced
  • 8 oz. red wine divided
  • 1 cup frozen peas
  • 2 tablespoons tomato paste
  • 2 tablespoons all-purpose flour + 2 tablespoons broth or milk
  • 2 tablespoons Worcestershire sauce
  • Salt & pepper to taste

Equipment

  • Aluminum Foil
  • Knife
  • Oven
  • Steamer or Pot
  • Large Pan
  • Small bowl
  • Whisk

Method
 

Lentil Prep:
  1. Add lentils, vegetable broth, and bay leaf to a saucepan over medium-high heat. Bring to a boil then reduce heat to a simmer.
  2. Cook uncovered for 35-40 minutes adding water as needed to keep covered. Drain when tender and set aside.
Potato Prep:
  1. Wrap the garlic halves in foil and place on a rack in the oven that is preheating. Roast for about 30 minutes until tender when pierced with a knife. Set aside.
  2. Place the halved potatoes in a steamer or a pot of water and cook until tender, about 10-15 minutes.
  3. When the potatoes are tender, pour off the water and put them back into the same pan. Using 1/2 head of garlic or more, depending on your preference. Squeeze the roasted garlic from their skins into the pan. Add non-dairy milk to the potatoes and mash by hand or use a hand-held mixer. Add more milk as needed. Season with salt and pepper to taste.
Main Prep:
  1. While the lentils and potatoes are cooking, add 2 oz. of the red wine to a large pan and sauté the onion, minced garlic, and carrots for a couple of minutes over medium heat. Add mushrooms and season with fresh thyme, salt, and pepper and cook until all is tender.
  2. Add the tomato paste to the pan and sauté for a few minutes to bring out its flavor. Then add the Worcestershire sauce and remaining 6 oz. wine (or vegetable broth) and stir to combine.
  3. Add the lentils to the sautéed onion, along with the carrots, mushrooms, and peas. Stir.
  4. Combine flour and a splash of broth or water in a small bowl and whisk to remove any lumps. Pour into the pan with lentil mixture, combine, and cook until thickened a little.
  5. Pour the lentil mixture into a baking dish, smoothing the top. Top with the mashed potatoes.
  6. Bake for 20-30 min. or until bubbling and potatoes are slightly browned.

Nutrition

Serving: 6Calories: 46kcalCarbohydrates: 4gProtein: 1gFat: 1gSaturated Fat: 1gSodium: 413mgPotassium: 152mgFiber: 1gSugar: 2gVitamin A: 255IUVitamin C: 2mgCalcium: 13mgIron: 1mg

Notes

Lentils are a great source of protein,  PLUS potassium, calcium, zinc, niacin, folate, and iron.

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