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Vegan Shepard’s Pie

Ingredients

  • 600g white potatoes
  • 600g sweet potatoes
  • 40g dairy free margarine
  • 1 onion
  • 2 carrots
  • 3 cloves garlic
  • 2 sticks celery
  • 1 tablespoon coriander seeds
  • 4 tbsp olive oil
  • ½ bunch fresh thyme
  • 350g chestnut mushrooms
  • 12 sun-dried tomatoes
  • 2 tbsp balsamic vinegar
  • ¼ cup vegan red wine
  • 100ml vegetable stock
  • 1x400g tin of lentils
  • 1x400g tin chickpeas
  • 5 sprigs fresh rosemary
  • 2 sprigs fresh parsley
  • 1 lemon
  • 30 g vegan breadcrumbs 

Cooking instructions

Step 1

Preheat the oven to 200°C.

 

Step2

Peel and chop all the potatoes into rough 2cm chunks. Place the white potatoes into a large pan of cold water over a medium heat. Bring to the boil, then simmer for 10 to 15 minutes, or until tender, adding the sweet potatoes after 5 minutes.

 

Step 3

Drain and leave to steam dry, then return to the pan with the margarine and mash until smooth, then set aside.

 

Step 4

Peel and finely slice the onion, carrots and 2 garlic cloves, then trim and finely slice the celery.

 

Step 5

Grind the coriander seeds in a pestle and mortar until fine, then add it all to a medium pan over a medium heat with 1 tbsp olive oil. Add the thyme leaves, then cook for around 10 minutes, or until softened.

 

Step 6

Meanwhile, roughly chop the mushrooms and sun-dried tomatoes, then add to the pan along with the vinegar and 2 tbsp olive oil. Cook for a further 10 minutes, then add a splash of wine, turn up the heat, and allow it to bubble away.

 

Step 7

Stir in the stock, lentils and chickpeas (juice and all), then leave it to cook away for 5 to 10 minutes, or until slightly thickened and reduced.

 

Step 8

Pick and roughly chop the parsley leaves, then stir into the pan. Season to taste, then transfer to a baking dish. Spread the mash over the top, scuffing it up with the back of a spoon.

 

Step 9

Finely slice the remaining garlic clove, then place into a bowl with the rosemary leaves, lemon zest, breadcrumbs and 1 tablespoon of oil. Mix well, sprinkle over the mash, then place in the hot oven for around 10 minutes, or until piping hot through.

 

Step 10

Place under the grill for a further 2 to 3 minutes, or until golden, then serve and enjoy.  

Nutritional Information:

Vegan Shepard's Pie 

Serves per recipe

8

Average quantity per serve

413g

 

 

 

Criteria

Recipe (per serve)

Analysis

Energy (kJ)

 

2264kJ

 

Total CHO (g)

27-63g of total carbohydrate per serve

66

This is on the higher end of the scale because potatoes are a high carb vegetable.

CHO exchange

2-4 exchanges per serve

4

good

Total fat (g)

<25g of total fat per serve

15

Good- Low

Saturated fat (g)

<28% of total fat (or ≤35% for lean meat options including red meat, poultry and fish). If total fat ≤ 5g no need to consider

3

Good - very Low

Fibre (g)

At least 5g

16

Good  - high

Sodium (mg)

No more than 450mg per serve

312

Good 

Vegan Shepards Pie

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