Easy Vegan Shepherd’s Pie

It’s that time of year again.

We experience cooler weather and days that never seem long enough for all that needs to be accomplished within them. Getting everyone to school and work on time seems like a challenge enough, but when you add in the onslaught of after-school activities and sports practices, it’s a wonder anyone manages to sit down and eat, let alone eat a healthy one. , get a nutritious meal on the go. table.

This Vegan Shepherd’s Pie is pure comfort food — exactly the kind of meal you want to come home to on a chilly evening after a long day. It’s also a meal that everyone, including kids, will love. It’s packed with veggies, but in a non-obvious way that won’t offend any picky eaters at your table. For example, no one will ever suspect the cauliflower in the mashed potato topping, and there’s no reason you have to tell them (wink, wink). Lentils are an excellent and affordable source of protein and a great source of iron, both important for growing girls and boys. Comforting, delicious and nutritious: that’s all you can hope for at a family dinner.

The real plus, though, is that it’s really easy to make, perfect for fitting into a busy schedule where time to leisurely stir the pots and chop vegetables is basically non-existent. You can also prepare the cake completely or partially in advance, for example at the weekend. So all you have to do is put it in the oven on the day in question. Simple.

Vegan shepherd’s pie

Serves 6 – 8

Total time: 50 minutes

For the puree you will need:

• 2 large baking potatoes, peeled and coarsely chopped
• 1 12 oz bag frozen cauliflower, or 3 cups fresh cauliflower, coarsely chopped
• ½ – 1 cup non-dairy milk
• 1 tablespoon olive oil
• 1 teaspoon salt + pinch of black pepper

For the filling you will need:

• 1 cup Puy lentils
• 2 tablespoons of olive oil
• small yellow onion, finely chopped
• small pepper, finely chopped
• 1 carrot, peeled and finely diced
• 2 stalks celery, finely chopped
• 2 tsp smoked paprika powder
• 15 oz can of tomato sauce
• 3 tablespoons maple syrup
• 3 tablespoons tamari or soy sauce

Instructions:

1. Bring a large pot of water to the boil. Add a generous pinch of salt and then add your chopped potatoes and cauliflower. Cook until the potatoes are tender, about 15 minutes. Drain the excess water and return the vegetables to the pot.
2. Add ½ cup non-dairy milk, olive oil and salt and mash with a potato masher until smooth and fluffy. Add additional milk if necessary to achieve the correct consistency. You can also put the vegetables in a food processor and let the machine do the pureeing for you. When you are satisfied with the puree, set it aside.
3. In another pot, bring 4 cups of water to a boil. Once boiling, add the lentils and cook uncovered for about twenty minutes, or until tender.
4. Drain excess liquid and set aside.
5. Preheat the oven to 375 degrees F.
6. While the lentils are cooking, heat the olive oil in a large ovenproof skillet or sauté pan over medium heat. Once hot, add the onion, pepper, carrot and celery, along with a pinch of salt. Cook until soft, about 10 minutes.
7. Add the spices and stir to coat the vegetables evenly. Then add the cooked lentils, tomato sauce, maple syrup and soy sauce. Let the mixture cook for about 10 minutes and then check for seasonings.
8. Spoon the mashed potato and cauliflower mixture over the lentils and smooth it out with the back of a spatula.
9. Place the pan in the oven and cook for 10 minutes. Then set the oven to grill mode and heat until the puree is light brown in places. Serve immediately.

Tips:

• You can make the entire pie ahead of time, place it in an ovenproof container, covered with foil, and freeze (I often like to double the recipe when I make it and put one in the freezer for a rainy day). To cook from frozen, heat in a 375 degree oven for about 40 minutes.
• If you don’t have time to completely make the pie in advance, you can simply chop all your vegetables and cook your lentils in advance, saving you a lot of time and energy. It only takes about twenty minutes to do this and will make cooking and assembling the cake incredibly fast.

Writer Danielle Charles Davies has a BSc in Herbal Sciences from Bastyr University and completed the two-year clinical training program at the Vermont Center for Integrative Herbalism in Montpelier, VT. Her articles have appeared in Taproot, The Journal of the American Herbalist Guild, and Kindred Magazine, among others. She lives in Northern Michigan with her husband, two dogs and eight ducks. She blogs at www.bluemoonkitchen.com.

For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.

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