Shepherd's Pie Without the Sheep
Tosca Reno
From The Eat-Clean Diet Cookbook by Tosca Reno (Robert Kennedy Publishing, 2007).
1 tsp (5 mL) extra-virgin olive oil
1 medium onion, diced
2 ribs celery, trimmed and chopped
4 cloves garlic, minced
3/4 cup (180 mL) bulgur or wheat berries
1 tsp (5 mL) dried oregano
1 tsp (5 mL) dried basil
1 tsp (5 mL) dried parsley
Pinch red pepper flakes
1 1/2 cups (360 mL) low-sodium vegetable stock
1 cup (240 mL) canned stewed tomatoes
2 sweet potatoes, scrubbed
1 cup (240 mL) chickpeas, drained and rinsed
1 cup (240 mL) frozen edamame
Sea salt and black pepper
Preheat oven to 400 F (200 C). In large skillet, heat olive oil. Add onion, celery, garlic, grain of choice, oregano, basil, parsley, and red pepper flakes. Cook until onion and celery become soft, about 5 minutes.
Add stock and tomatoes. Allow mixture to come to boil. Reduce heat and cover. Cook until bulgur (or grain) is tender.
Scrub sweet potatoes and cook. You can cook in the microwave (depending on size, about 4 minutes) or bake them in the oven (about 45 minutes at 450 F/230 C). Let cool when done.
Add chickpeas, edamame, and salt and pepper to tomato and grain mixture. Stir well. Place all these ingredients in a prepared 6 quart (6 L) casserole dish. Slice cooked potato on top. Season with salt and pepper.
Bake in oven for about 15 minutes.
Serves 4.
Each serving contains:
381 calories; 16 g protein; 6 g fat (0 g sat. fat, 0 g trans fat); 63 g carbohydrates; 13 g fibre; 217 mg sodium
source: "Meatless Proteins", alive #328, February 2010
