alive logo

Easy Vegan Shepherd’s Pie

Serves 4


    Easier than the meat version, the protein, fibre and healthy fat combination of lentils, cauliflower and walnuts creates a low-GI “meaty” meal for even the most steadfast carnivore.


    Easy Vegan Shepherd’s Pie


    • 1 head cauliflower, roughly chopped
    • 3 tsp (15 ml) dairy-free or 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
    • 3 tsp (15 ml) extra-virgin olive oil
    • 1 carrot, diced
    • 1 onion, finely diced
    • 2 celery stalks, diced
    • 1 cup (250 ml) sliced 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
    • 3 tsp (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


    Per serving:

    • kilojoules1305
    • protein16g
    • fat13g
      • saturated fat2g
      • trans fat0g
    • carbohydrates38g
      • sugars10g
      • fibre10g
    • sodium447mg



    Position oven rack in the top third of oven (not directly under grill element). 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. Add dairy-free butter or olive oil and salt, and stir to combine. Slowly add milk, 3 tsp (15 ml) at a time until the consistency of mashed potatoes (you may need more or less depending on the caulifloweru2019s water content). Set aside.


    For filling, heat olive oil in large pot over medium heat. Add carrot, onion, celery, mushrooms, lentils and peas, and sauteu0301 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. Pop under the grill for 3 to 5 minutes, until top begins to brown. Serve hot.



    SEE MORE »
    Warming Winter Chocolate Bark

    Warming Winter Chocolate Bark

    A tribute to the bounty and beauty of nature, this chocolate bark is studded with nuts, seeds, and berries and flavoured with the warming spices of ginger and cinnamon. Adding sweet paprika and chili also gives an interesting kick to a winter favourite. Cut back on the red pepper flakes if you prefer a less spicy version. Chocolate contains tryptophan—an essential amino acid—that helps our brain produce serotonin. Eating chocolate is a delicious way to get a mood boost, which can help lift our spirits when sunlight levels are low. Food of the Gods In the taxonomy of plants, the cacao plant, from which chocolate is derived, is called Theobroma cacao. Theobroma comes from Greek for “food of the gods.” Cacao comes from the Mayan word for the plant.