Allergen info – None
Traditionally, Shepard’s Pie is a mince meat based dish, but in our wholesome vegan version we have replaced meat with brown lentil (masoor), tofu and veggies.
Not only is the dish is really rich in protein (minus the cholesterol, growth hormones and saturated fat) but also rich in fibre, resistant starch!
Did I forget to mention that it is finger- licking delicious?
Here’s protein content break down –
Lentil (1 cup, after cooking) – 30 gms
Tofu (1/2 cup) – 9 gms
Peas, French beans, mushrooms, carrots, corn (1 cup) – 4 gms
If had as a complete meal, it can serve 2-3 people!
If you’re pressed for time, you can skip the sauce as the dish works by itself too. But if you want a fancy experience, go for the sauce.
1 medium onion, diced
2 cloves Garlic, minced
1/4 cup whole brown lentil (masoor), rinsed and soaked
1 ½ cup vegetable stock
1 tsp Thyme/ mixed herbs
1 tsp Kashmiri Chilli powder/ cayenne
½ cup chopped tofu
1 cup fine chopped veggies: peas/ carrots/french beans/ mushrooms/corn
Salt and pepper to taste
For mashed potatoes
500 gm Potatoes, thoroughly washed
¼ cup Coconut milk
6 tbsp Cashew cream
3 tbsp Nutritional yeast (optional)
Salt and pepper to taste
Water to make the mixture thinner
1/2 medium onion chopped
¼ cup boiled potato
2 tsp soy sauce
1/4 tsp ground mustard
1/2 tsp vinegar
1/2 tsp onion Powder
1/2 tsp garlic Powder
1/4 tsp Black Pepper
¼ tsp thyme
1 cup coconut milk
1 cup water
1/2 tsp salt
2 tbsp nutritional yeast
pinch nutmeg or cinnamon
Saute the onions and garlic till golden brown. Add the vegetable stock to the pan along with the masoor dal. Let the dal cook. Once the dal is half cooked. Add the herbs, salt and pepper and finely chopped vegetables. Let them cook, till the entire stock is evaporated.
Boil the potatoes. Once cooled mash them and add the coconut milk, cashew cream, nutritional yeast, salt and pepper. Add water to make it thinner. It should not be runny, but slightly thicker and easy enough to spread.
Preheat the oven. In a baking dish, place the stuffing evenly. Cover it evenly with mashed potatoes. Bake for 300 min or so at 200 degrees till the top is slightly crusty.
Meanwhile make the sauce
Blend the potato with coconut milk. Keep aside.
Add salt to the onions and sauté them on a pan on medium heat, till light brown.
Add the sauces and spices and mix in. Add the potato blend, water and salt and bring to a boil. Add nutritional yeast, nutmeg. Taste and adjust flavor. Add more water if needed.
Serve on the mashed potatoes.