Shepherd’s Pie

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2 min read
Summary

Layers of high-fiber and high-flavor plant-based ingredients might make this Shepherd’s Pie more satisfying than any other version you’ve tried. Omega 3-rich walnuts, protein-packed lentils, vitamin C-abundant potatoes, and beta carotene-filled squash put this dish on the pie charts for most nutrient-dense. Plus, there are almost 20 grams of fiber per serving!

Yields6 ServingsPrep Time20 minsCook Time1 hrTotal Time1 hr 20 mins

Ingredients

Lentil and Walnut Base
 1 ½ cups onion (yellow, chopped)
 1 cup carrots (diced)
 6 medium garlic cloves (minced)
 1 tsp fresh thyme (minced)
 1 tsp fresh rosemary (minced)
 2 tbsp fresh parsley (minced)
 2 tsp dried oregano
 1 tsp onion powder
 ½ tsp garlic powder
 ¼ tsp salt (optional) + 1/4 tsp if desired
  tsp ground black pepper (optional)
 2 ½ cups green or brown lentils, cooked (starting with 1 cup dry)
 1 cup walnuts (ground into a meal)
 2 tbsp organic tomato paste (preferably no-salt-added)
 1 tbsp worcestershire sauce (vegan)
 1 tbsp sherry vinegar (or red wine vinegar)
 1 tbsp arrowroot powder (or organic cornstarch)
 1 cup vegetable broth (unsalted, preferably homemade)
 1 cup organic corn (frozen)
 1 cup peas (frozen)
Potato Topping
 4 cups organic potatoes (washed and cut into 1” cubes)
 2 cups butternut squash (peeled and cut into 1” cubes)
 1 cup vegetable broth (unsalted, preferably homemade )
 ½ cup cashews
 1 tsp garlic powder
 1 tsp onion powder
 ¼ tsp nutritional yeast
 ½ tsp salt (optional)
 ¼ tsp ground black pepper (optional)

Directions

1

Make the lentil walnut base: Heat a large stovetop pan over medium-high heat. Add 1 cup (the remaining ½ cup is for the potatoes) of the onions along with the carrots, and cook until the onions are translucent, stirring frequently, about 3–4 minutes.

2

Turn heat down to medium, add half of the garlic (reserve the remaining half for the potatoes) and cook for 30 seconds. Add water as needed to deglaze the pan.

3

Stir in the thyme, rosemary, parsley, oregano, onion powder, garlic powder, and salt and pepper, if using.

4

Add the lentils and walnuts. Stir.

5

Add the tomato paste, Worcestershire sauce, vinegar, and arrowroot powder. Stir to combine. Cook for 1 minute. Stir until well incorporated and no clumps of tomato paste remain.

6

Add the vegetable broth, frozen peas, and frozen corn. Bring the liquid to a boil then reduce to simmer. Simmer for 5 minutes, stirring occasionally.

7

Turn off the heat and set the meat mixture aside. Preheat oven to 400 degrees F.

8

Make the mashed potatoes: Place the potatoes and squash in a large stovetop pot. Cover them with water. Bring the water to a boil. Reduce to a simmer. Cook until the potatoes and squash are fork-tender, 10–15 minutes.

9

Drain the potatoes and butternut squash in a colander.

10

In the meantime, saute the onions and garlic: Heat a medium stovetop pan on medium-high heat. Add the remaining ½ cup onions and saute until translucent, about 3–4 minutes.

11

Stir in the remaining garlic and cook for 30 seconds.

12

Add the vegetable broth and cashews. Bring the broth to a boil then to a simmer until the liquid is evaporated, stirring occasionally, about 3–5 minutes.

13

Add the potatoes, squash, onions, garlic and cashews to a food processor. Blend until smooth. Alternatively, you can use an immersion blender.

14

Add the nutritional yeast, salt and pepper, if using, and blend again.

15

Assemble the casserole: Spread the lentil walnut mixture into a 9x9 (or 7x11) inch baking dish (no parchment paper needed) in an even layer. Spoon the mashed potatoes on top of the lentil walnut mixture. Carefully spread into an even layer. If the baking dish looks very full, place it on a rimmed baking sheet so that the filling doesn’t bubble over into your oven. Bake uncovered for 25–30 minutes. Cool for 15 minutes before serving.

Chef's Notes

Substitutions
Use ¼–½ teaspoon of dried thyme and rosemary in place of fresh.

For the potatoes, use red, Russet, purple, or any potatoes on hand.

Prep ahead
Make the mashed potato topping ahead of time and store in the refrigerator for 3 days.

Make the lentil walnut base ahead of time and store it in the refrigerator for 3 days.

Nut-free
Use sunflower seeds in place of walnuts and cashews.


Storage

Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze for up to one month.

Ingredients

Lentil and Walnut Base
 1 ½ cups onion (yellow, chopped)
 1 cup carrots (diced)
 6 medium garlic cloves (minced)
 1 tsp fresh thyme (minced)
 1 tsp fresh rosemary (minced)
 2 tbsp fresh parsley (minced)
 2 tsp dried oregano
 1 tsp onion powder
 ½ tsp garlic powder
 ¼ tsp salt (optional) + 1/4 tsp if desired
  tsp ground black pepper (optional)
 2 ½ cups green or brown lentils, cooked (starting with 1 cup dry)
 1 cup walnuts (ground into a meal)
 2 tbsp organic tomato paste (preferably no-salt-added)
 1 tbsp worcestershire sauce (vegan)
 1 tbsp sherry vinegar (or red wine vinegar)
 1 tbsp arrowroot powder (or organic cornstarch)
 1 cup vegetable broth (unsalted, preferably homemade)
 1 cup organic corn (frozen)
 1 cup peas (frozen)
Potato Topping
 4 cups organic potatoes (washed and cut into 1” cubes)
 2 cups butternut squash (peeled and cut into 1” cubes)
 1 cup vegetable broth (unsalted, preferably homemade )
 ½ cup cashews
 1 tsp garlic powder
 1 tsp onion powder
 ¼ tsp nutritional yeast
 ½ tsp salt (optional)
 ¼ tsp ground black pepper (optional)

Directions

1

Make the lentil walnut base: Heat a large stovetop pan over medium-high heat. Add 1 cup (the remaining ½ cup is for the potatoes) of the onions along with the carrots, and cook until the onions are translucent, stirring frequently, about 3–4 minutes.

2

Turn heat down to medium, add half of the garlic (reserve the remaining half for the potatoes) and cook for 30 seconds. Add water as needed to deglaze the pan.

3

Stir in the thyme, rosemary, parsley, oregano, onion powder, garlic powder, and salt and pepper, if using.

4

Add the lentils and walnuts. Stir.

5

Add the tomato paste, Worcestershire sauce, vinegar, and arrowroot powder. Stir to combine. Cook for 1 minute. Stir until well incorporated and no clumps of tomato paste remain.

6

Add the vegetable broth, frozen peas, and frozen corn. Bring the liquid to a boil then reduce to simmer. Simmer for 5 minutes, stirring occasionally.

7

Turn off the heat and set the meat mixture aside. Preheat oven to 400 degrees F.

8

Make the mashed potatoes: Place the potatoes and squash in a large stovetop pot. Cover them with water. Bring the water to a boil. Reduce to a simmer. Cook until the potatoes and squash are fork-tender, 10–15 minutes.

9

Drain the potatoes and butternut squash in a colander.

10

In the meantime, saute the onions and garlic: Heat a medium stovetop pan on medium-high heat. Add the remaining ½ cup onions and saute until translucent, about 3–4 minutes.

11

Stir in the remaining garlic and cook for 30 seconds.

12

Add the vegetable broth and cashews. Bring the broth to a boil then to a simmer until the liquid is evaporated, stirring occasionally, about 3–5 minutes.

13

Add the potatoes, squash, onions, garlic and cashews to a food processor. Blend until smooth. Alternatively, you can use an immersion blender.

14

Add the nutritional yeast, salt and pepper, if using, and blend again.

15

Assemble the casserole: Spread the lentil walnut mixture into a 9x9 (or 7x11) inch baking dish (no parchment paper needed) in an even layer. Spoon the mashed potatoes on top of the lentil walnut mixture. Carefully spread into an even layer. If the baking dish looks very full, place it on a rimmed baking sheet so that the filling doesn’t bubble over into your oven. Bake uncovered for 25–30 minutes. Cool for 15 minutes before serving.

Shepherd’s Pie