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Lentil Shepherd’s Pie

  • Servings8


This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods.


Oven ready

If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.



Lentil Shepherd’s Pie

  • Servings8


  • 1 Tbsp (15 mL) coconut oil
  • 3 yellow onions, diced
  • 5 garlic cloves, peeled and minced
  • 1 tsp (5 mL) dried thyme leaves
  • 1/2 tsp (2 mL) dried rosemary leaves
  • 1/4 cup (60 mL) tomato paste
  • 1/2 cup (125 mL) vegan red wine or vegetable broth
  • 1 1/2 cups (350 mL) green lentils, rinsed
  • 4 cups (1 L) vegetable broth
  • 2 lbs (1 kg) sweet potato, peeled and roughly chopped
  • 1/4 cup (60 mL) tahini
  • 1 Tbsp (15 mL) low-sodium soy sauce or tamari
  • 1 Tbsp (15 mL) balsamic vinegar
  • 1/2 tsp (2 mL) freshly ground black pepper
  • 2 Tbsp (30 mL) vegan butter
  • 1 Tbsp (15 mL) nutritional yeast
  • 1 Tbsp (15 mL) maple syrup
  • 1/4 tsp (1 mL) kosher salt
  • 1/4 cup (60 mL) plant-based milk of choice


Per serving:

  • calories365
  • protein18 g
  • total fat8 g
    • sat. fat3 g
  • total carbohydrates58 g
    • sugars13 g
    • fibre17 g
  • sodium375 mg



To make lentil filling, in 12 in (30 cm) ovenproof skillet, heat coconut oil over medium. Add onions and sauté until most onions are nicely browned, about 8 to 10 minutes. Stir in garlic, thyme, and rosemary and cook for 2 minutes, stirring frequently to prevent burning. Push onion mixture to edges of pan and add tomato paste into the empty space. Cook, stirring often, until tomato paste darkens in colour, about 2 minutes. Add 1/2 cup (125 mL) red wine or broth to deglaze skillet, stirring up any browned bits that have formed on the bottom. Let liquid cook down, stirring occasionally until mostly evaporated, about 3 minutes. Stir in lentils and 4 cups (1 L) vegetable broth, increase heat to medium-high, and bring mixture to a boil. Once boiling, reduce heat slightly to maintain a rapid simmer, and simmer until lentils are just tender and most liquid has been absorbed, about 25 to 30 minutes.


Preheat oven to 375 F (190 C).


For mashed sweet potato topping, fill large pot with 1 to 2 in (2.5 cm to 5 cm) of water and place steamer basket in bottom. Add sweet potatoes, cover, and bring water to a boil over high heat. Once boiling, turn down to medium-high and continue to steam until fork tender, 20 to 30 minutes.


When lentils are just cooked, turn heat to low and stir in tahini, soy sauce or tamari, balsamic vinegar, and pepper until well incorporated. Remove from heat and set aside.


While hot, transfer sweet potatoes to large bowl along with vegan butter, nutritional yeast, maple syrup, salt, and plant-based milk. Mash until smooth. Spoon overtop of lentil filling and carefully spread, covering entire surface of lentils. Place skillet in preheated oven and bake until lentil filling starts to bubble around sides, about 20 minutes. If you like crunchy potato topping, place skillet under broiler, keeping a close eye on it until crust is golden brown. Serve while warm.



Tandoori Salmon Tacos with Spicy Lime-Pickled Radish and Onion

Tandoori Salmon Tacos with Spicy Lime-Pickled Radish and Onion

For this cross-cultural take on tacos, sockeye salmon is marinated with yogurt and a fragrant but mild tandoori-style spice full of the warm flavours of cumin, coriander, nutmeg, and cardamom. After grilling, omega-3-rich salmon is enclosed in a warm corn tortilla and topped with spicy Mexican-style radishes and red onion pickled with lime juice and jalapenos for a kick of heat.

Toast your spices

Toasting whole spices will give you superior fragrance and flavour. If you’re new to this process, try it with some whole coriander and whole cumin. Toast a small amount of each separately in a hot pan until seeds begin to pop and smell fragrant. Remove from heat and allow seeds to cool slightly, then grind using a spice grinder or clean coffee grinder dedicated to this purpose. After grinding, measure out the amount required for the recipe and save the rest.