686. Veggie Shepherd’s Pie

For this protein rich dish I nearly drove my husband up the walls! I wanted to bake individual portions for this recipe but my son’s kitchen didn’t have any individual oven friendly bowls. I researched online for the right kind of bakeware, and it had to be from my favorite shop Stokes. Next day it was raining but I insisted that we go to the shop. From home its about a 30-40 minute walk. Hubby took out all sorts of bakeware from the kitchen and I just kept rejecting them as my brains could only see the bakeware I had seen on the Stokes online store. Finally, as we all know, women tend to get they way so I won. Went in the rain to the shop, we walked, had a delicious panini sandwich with coffee for lunch in a cafe and we came back with the goodies. Now please do tell me that the walk in the rain was worth it 🙂

A Shepherd’s Pie or Cottage pie is usually a meat pie with a topping of mashed potatoes. It’s not made with any kind of pastry shell. Minced meat is prepared with some vegetables. The minced meat is spooned into a baking dish, topped with mashed potato and baked or grilled (broiled) for a while. This pie is famous in United Kingdom and very much a part of the old Pub food. I must admit I’ve never tasted the original Shepherd’s Pie but always wanted to make one but a veggie version. Many have replaced the minced meat with soya granules but I’m not a huge fan of soya. A frozen veggie packet (Artic’s) which I bought in Montreal, suggested adding vegetables with mushrooms to make a vegetarian version of the pie. I decided to add lentils also to make it into a hearty protein rich meal.

   I definitely would classify this as a healthy dish as besides the 2 tbsp of butter for the mashed potato, this dish is full of good carbs(potatoes), lentils for protein and vegetables. Feel free to add vegetables of your choice. Use soya granules if you want or go ahead and make a meat version.

Protein sources in this recipe are lentils, peas, beans, corn, mushrooms, milk and potatoes (yes even potatoes contain protein).

By no means am I claiming or supporting any sort of fad diet that are the latest craze in the fitness world. I’m just trying to include non meat non fish dishes from which you can get your protein source. 

For 4

2 cups of cooked lentils (whole masoor)

1 cup chopped onion

2 cups mixed vegetables (peas, diced carrot,  chopped beans, corn)

3 cups chopped mushrooms

½ cup water

1 tbsp sliced or chopped garlic

1 tbsp olive oil

a couple of fresh thyme sprigs or 1 tsp dried thyme

½ tsp pepper powder

4 tbsp fresh tomato puree, thick

1 tbsp wheat, plain or millet flour

6-8 medium potatoes

2 tbsp butter (or oil)

1 cup milk (for vegan option use nut milk like almond, cashew or soy)

½ tsp chilli flakes

½ tsp coarse pepper powder

1. Peel and cut the potatoes into big chunks.
2. Bring a pot of salted water to boil. Add the potatoes and cook till done but not overcooked.
3. Drain out the water.
4. Heat butter and milk together in a pan over low heat till the butter melts.
5. Mash the potatoes with a masher and slowly add the milk, mixing it until the potatoes are smooth and creamy.
6. Add more salt if required.

1. Heat oil in a pan over medium heat.
2. Add onions and stir fry till they become soft.
3. Add garlic and stir fry for a few seconds.
4. Add the mixed vegetables, salt and water.
5. Cover and cook till the vegetables are done but not overcooked.
6. Add mushrooms. Stir well and cook till they become soft.
7. Add cooked lentils, paprika, pepper powder, thyme and sprinkle the flour over it.
8. Mix well.
9. Add the tomato puree. Mix well and let it cook over low heat till the mixture becomes thick.

1. Preheat the oven to 200°C.
2. Spoon the filling into an oven proof  deep baking dish.
3. Level it out.
4. Spoon the mashed potato over the filling. Make a smooth layer by spreading the mashed potato into an even layer with a spoon or spatula.
5. Sprinkle pepper and chilli flakes over it.
6. Bake for 20-25 minutes or till the potato layer begins to brown a little.
7. Serve it hot.