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Meatless Monday: Easy Vegan Shepherd's Pie


In the mood for something warm and comforting? This shepherd’s pie fits the bill - even without meat and potatoes.

In the mood for something warm and comforting? This shepherd’s pie fits the bill—even without meat and potatoes. Our take on the classic version uses cauliflower to create a fluffy topping reminiscent of mashed potatoes. And to satisfy those who crave hearty meals at this time of year, it’s loaded with protein- and fibre-packed peas, lentils, and walnuts. Dig in!

Easy Vegan Shepherd’s Pie

From Allison Day’s “Vegan Comfort Foods


1 head cauliflower, roughly chopped
1 Tbsp (15 mL) nondairy vegan butter or extra-virgin olive oil
1/2 tsp (2 mL) sea salt
1/4 cup (60 mL) unsweetened, plain almond milk or soy milk, at room temperature


1 Tbsp (15 mL) extra-virgin olive oil
1 carrot, diced
1 onion, finely diced
2 celery stalks, diced
1 cup (250 mL) sliced cremini or button mushrooms
2 cups (500 mL) cooked green lentils
1/2 cup (125 mL) fresh or frozen peas, defrosted
1/4 cup (60 mL) finely chopped walnuts
1/4 cup (60 mL) tomato paste, no salt added
1 Tbsp (15 mL) balsamic vinegar
1 tsp (5 mL) dried thyme
1/2 tsp (2 mL) ground black pepper
Pinch of sea salt, to taste
Pinch of ground cloves

Position oven rack in the top third of oven (not directly under broiler). Preheat oven to 350 F (180 C).

For topping, steam cauliflower in large pot fitted with steamer basket until very soft (about 12 minutes). Transfer to large bowl and mash with potato masher or fork until the consistency of mashed potatoes. Add nondairy butter or olive oil and salt, and stir to combine. Slowly add milk, 1 Tbsp (15 mL) at a time until the consistency of mashed potatoes (you may need more or less depending on the cauliflower’s water content). Set aside.

For filling, heat olive oil in large pot over medium heat. Add carrot, onion, celery, mushrooms, lentils, and peas, and sauté until soft (about 15 minutes). Remove from heat and stir in remaining ingredients, plus 1/3 cup (80 mL) water. Transfer to pie plate, smoothing out the top. Evenly spread cauliflower mixture onto lentil mixture.

Bake, uncovered, for 25 to 30 minutes. Turn oven to broil for 3 to 5 minutes, until top begins to brown. Serve hot.

Serves 4.

Each serving contains: 312 calories; 16 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 38 g total carbohydrates (10 g sugars, 10 g fibre); 447 mg sodium



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