Lentil Shepherd’s Pie
Hearty lentils in a savory brown gravy sauce, perfectly seasoned with creamy whipped potatoes on top is the best way to describe this yummy Lentil Shepherd’s pie. The ultimate comfort food. This recipe is all plants! No refined sugars, no oils. Welcome to recipe FOUR of my Better For You Comfort Series. I’m excited about this one!
I can remember somewhere around my 10th or 11th birthday, my mom asking me what I wanted for my birthday dinner. We were a family that never went “out” for dinner so my choice was something that I knew mom had made in the past that I liked. I picked…..Shepherd’s Pie.
My mom is a good cook, and I was (and still am) a good eater so I did have many recipes to choose from. Something about savory beef and vegetables in a tomato/gravy sauce topped with buttery mashed potatoes that came out all crisp on top from the oven won me over. I have loved Shepherd’s Pie ever since.
Why Lentil Shepherd’s Pie?
So why make a Lentil Shepherd’s Pie rather than the original version? One reason is this. I know myself and my eating habits. I don’t seem to have the “I’m full, stop eating” signal. I will eat myself into a comatose state. If I do that with traditional Shepherd’s Pie, I will have overdone it on the saturated fat, cholesterol, and calories in the dish and this does not align with my goals.
Lentil Shepherd’s Pie is delicious! Not in the same exact way that the traditional is, but delicious in its own way. I will also eat myself into a comatose state with this recipe, however because of the high fiber in the beans, I fill up faster and I actually do get the “I’m full, stop eating” signal. Plus, I am indulging in protein, fiber, folate, iron, potassium, and manganese.
What Are Lentils And What Are Some Benefits?
Lentils are a type of legume that are high in protein, fiber, and nutrients. They come in a variety of colors, including brown, green, red, and black, and are often used in a variety of dishes, such as soups, stews, and salads.
There are several health benefits associated with lentils:
- High in protein: Lentils are a good source of protein, which is important for building and repairing tissues, making enzymes and hormones, and maintaining healthy skin, hair, and bones.
- High in fiber: Lentils are rich in both soluble and insoluble fiber, which can help to lower cholesterol levels and promote regular bowel movements.
- High in nutrients: Lentils are a good source of several nutrients, including folate, iron, and zinc. Folate is important for the production of red blood cells, while iron is essential for carrying oxygen throughout the body and zinc helps with wound healing and a healthy immune system.
- Low in fat: Lentils are low in fat and contain no cholesterol, making them a healthy choice for those watching their cholesterol levels.
- May help with weight management: Because lentils are high in protein and fiber, they can help you feel full and satisfied, which may help with weight management.
- May help to lower blood pressure: Some studies have found that consuming lentils may help to lower blood pressure in people with hypertension.
- May help to reduce the risk of certain diseases: Consuming lentils may help to reduce the risk of certain diseases, such as heart disease, diabetes, and certain types of cancer.
Overall, lentils are a nutritious and healthy food that can be included as part of a balanced diet.
How To Cook And Eat Lentils
Some people shy away from lentils because they can cause some discomfort after eating. This is usually due to the high content of both soluble and insoluble fiber. Those that are not used large amounts of fiber may experience some gas and bloating, but this is usually not a reason to avoid fiber. The best way to deal with this is to go “low and slow” as Dr. Will Bulsiewicz suggests. Allow your gut to get used to the beneficial bacteria you are introducing.
It is also important to cook lentils correctly to make them easy to digest. Always rinse and sort them as sometimes there can be hard pieces mixed up with uncooked lentils. There are instructions on most packages but I find this way to work best:
- Bring water to a boil. I usually use twice the amount of water than the amount of lentils being cooked. For example, if I am cooking 1 cup of lentils, I will boil 2 cups of water.
- Cover and allow lentils to simmer for 15 minutes. I check to make sure the water is not evaporating out (that is why I cover).
- Remove from heat and drain.
It is important to note that if you plan to cook lentils further, in the oven as in this recipe, you may wish to reduce your cooking time slightly to account for the fact that they will cook further in the oven and you will want to prevent overcooking as lentils can become mushy. Enjoy in a variety of ways like in salads or blended into dips. I also enjoy using lentils to thicken sauces and soups by blending them in. They add the nutritional benefit and a slight earthy flavor.
A Special Version
I love this version of Lentil Shepherd’s Pie because I incorporate some of my favorite recipes. I use a portion of my favorite gravy from my Vegan Protein Mashed Potatoes and Gravy recipe. Don’t worry, I’ve portioned out the right amount. I also added a bit of tomato paste to give the Shepherd’s Pie its classic tomato-ish flavor.
For the potatoes I whip them up with a portion of my favorite salad dressing (and flavor enhancer). It is my Vegan Caesar Salad Dressing. I have included the whole recipe for that below as I know you will want to serve a crisp Caesar Salad with this meal. The whole thing comes together so beautifully!
Now, lets get to this recipe so you can begin enjoying all the benefits of lentils!
Lentil Shepherd's Pie
Ingredients
- 1 cup brown lentils
- 1 cup riced cauliflower (from frozen)
- 3 large Russet potatoes peeled and chopped
- ½-1 cup Vegan Caesar Salad dressing (recipe below)
For The Sauce
- 1 cup diced onion
- ½ cup baby portobello mushrooms sliced
- 1½ cups vegetable stock or broth
- 3 Tbsp soy sauce
- ½ Tbsp vegan Worcestershire sauce
- 1 teaspoon pure maple syrup
- ½ teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon dried basil
- ½ teaspoon dried parsley
- ½ teaspoon paprika
- ¼ teaspoon dried rosemary
- ⅕ teaspoon dried thyme
- ½ teaspoon red wine vinegar
- 1 Tbsp red miso paste
- 2 Tbsp tomato paste
- 2 Tbsp cooking sherry or red wine
- ¼ cup water
- 2 Tbsp cornstarch
Vegan Caesar Salad Dressing*
- ½ cup aquafaba (liquid from canned or cooked beans)*
- ¼ cup unsweetened soy milk
- ½ cup hemp hearts
- 2 teaspoons lemon juice
- 2 teaspoons apple cider vinegar
- 2 teaspoons vegan Worcestershire sauce
- 1 teaspoon dijon mustard
- 2 Tbsp nutritional yeast
- ¼ teaspoon garlic powder
- ½ teaspoon kelp flakes
- ½ teaspoon salt
- ½ teaspoon pepper
- 1-4 Tbsp water
Instructions
- Preheat oven to 375°F
For The Gravy
- In a large pan, dry fry onions until golden and caramelized.
- Add mushrooms and continue frying until soft. Add the cooking sherry when vegetables begin to stick to the pan. Scrape up any bits off the bottom of the pan and cook for another minute.
- In a separate bowl, add all remaining ingredients except cornstarch/arrowroot, water, and miso paste. Whisk together.
- Pour mixture from bowl into pan with onions and mushrooms and whisk together over medium heat.
- In a small bowl, combine arrowroot or cornstarch with ½ cup water until a smooth liquid forms.
- Pour the cornstarch/arrowroot mixture into the pan and whisk. Allow to simmer for about 5-10 minutes or until thick.
For The Lentil Mixture
- Rinse and sort lentils. Boil 2 cups of water. Add lentils. Cover and simmer for about 11 minutes or until lentils are almost cooked.
- Stir in the 1 cup of frozen cauliflower rice to thaw.
- Drain the mixture.
- Pour lentil mixture into gravy mixture and stir until combined.
For The Mashed Potatoes
- Boil the potatoes for 25 minutes or until tender. Drain.
- In a large bowl combine potatoes and ½ cup of Vegan Caesar Salad Dressing. Mash thoroughly or use a beaters to whip until smooth. If too dry, add more dressing a little at a time until desired consistency is reached.
- Season with salt to taste.
Assemble The Pie
- Spread lentil/gravy mixture evenly into the bottom of a 9.5 or 10 inch pie plate. Alternately you can use a 9x13 pan.
- Spoon over the mashed potatoes evenly getting into corners or edges.
- Place in 375°F oven for 35-45 minutes or until potatoes start to lightly browned.
- Allow to cool for a few minutes before serving.
- Serve with a crisp salad and enjoy!
