Vegan Shepards Pie

By Dani Potts | November 20, 2024

Total time: 90 mins, Servings: 6

INGREDIENTS

  • 2 medium carrots
  • 1 medium onion
  • 1 cup green beans
  • 1 cup lentils
  • 1 cup water
  • 2 teaspoons salt
  • 1 bay leaf 
  • 1 cup peas 
  • 1 cup corn
  • 1 tablespoon olive oil
  • 2 tablespoons vegan butter
  • ¼ cup whole wheat flour
  • 2 cups vegetable stock (“beef” flavor preferred)
  • 2 lb potatoes, quartered
  • 1 cup vegan milk or sour cream
  • 2 more teaspoons salt
  • Fresh ground black pepper 
  • 1 tablespoon garlic powder 

INSTRUCTIONS

  1. Cook Lentils: Bring 1 cup water to a boil in a large pot. Add 1 cup lentils, 2 tsp salt, and a bay leaf. Simmer 10-15 minutes until tender. Drain and set aside.
  2. Prepare Veggies: Dice carrots and onion. Trim green bean stems and cut into ½-inch chunks.
  3. Assemble Lentil Base: Transfer cooked lentils to a 9×13-inch casserole dish. Add peas and corn.
  4. Cook Potatoes: Use the same pot to boil potatoes submerged in 1 inch of water. Cook about 20 minutes until soft. Drain and set aside.
  5. Sauté Veggies: Heat 1 tbsp olive oil in the pot over medium-high heat. Add all diced veggies and cook 7-10 minutes, stirring occasionally. Transfer to casserole dish with lentils.
  6. Make Gravy: Melt 2 tbsp vegan butter in the pot over medium heat. Stir in 2 tbsp flour to form a crumbly paste (roux). Cook 10 minutes until fragrant. Gradually whisk in 2 cups veggie stock and cook until thickened (thin gravy consistency). Adjust thickness as needed. Pour gravy over casserole dish contents and stir to combine.
  7. Mash Potatoes: Mash drained potatoes with milk or sour cream and season to taste. Spread over the vegetable mixture in the casserole dish.
  8. Bake: Preheat oven to 425°F. Bake casserole uncovered for 45 minutes to 1 hour, until the top is browned and crispy.

BENEFITS

Lentils are an excellent plant-based source of protein, and offer a meaty flavor & texture in this dish. They are also rich in fiber, which promotes healthy digestion and regulates blood sugar levels. Leaving the skins on the carrots and potatoes also adds a great fiber boost. Lentils are naturally low in fat and high in antioxidants / micronutrients, such as magnesium and potassium, which makes them an ideal food for heart health. Some other valuable micronutrients include: iron, folate, and B vitamins.