Plant-Based Sweet Potato Shepherd’s Pie
Total Prep + Cook Time: 1 hour, 30 minutes
3 lbs sweet potatoes, thoroughly washed, peeled and cut into 1-inch chunks
¾ cup unsweetened almond or cashew milk
2 Tbsp extra virgin olive oil
½ tsp salt
¼ tsp black pepper
1 medium onion, diced
3 cloves garlic, minced
8 oz mushrooms, sliced
1 ½ cups uncooked brown or green lentils, rinsed and drained
3 ½ cups vegetable stock
2 tsp fresh thyme
½ tsp ground oregano
1 10-oz bag frozen mixed vegetables (peas, carrots, green beans and corn)
1. Fill a large pot with water, add potatoes and bring to a boil on high heat. Boil for 20 minutes, until fork tender. Drain.
2. In a large bowl, add potatoes; mash until smooth. Add nondairy milk, 1 Tbsp olive oil, ½ tsp salt and ¼ tsp black pepper, stir to combine. Set aside.
3. While potatoes are cooking, preheat oven to 425 degrees F and lightly grease either a 2-quart baking dish or 9×13-inch pan.
4. In a large saucepan over medium heat, sauté onions in 1 Tbsp olive oil for 5 minutes, until lightly browned and caramelized; then add garlic and sauté for another 2 minutes, until fragrant. Add mushrooms and sauté for another 5 minutes.
5. Add lentils, stock, thyme and oregano, and stir. Turn heat to high to bring to a boil, then lower heat to simmer. Continue cooking for about 25 minutes.
6. Add frozen mixed vegetables, stir, cover and continue cooking for another 10 minutes until lentils are tender.
7. Transfer mixture to prepared baking dish and top with mashed sweet potatoes. Smooth over with a spatula or spoon.
8. Place baking dish on a baking sheet to catch overflow. Bake for 10-15 minutes, until top is lightly browned.
9. Let cool briefly before serving. Can be prepared a few days in advance, stored in the refrigerator and reheated in the microwave.
358 calories, 5g fat, 0.5g sat fat, 0mg cholesterol, 375mg sodium, 64g carbohydrates, 11g fiber, 11g sugar, 14g protein, 496% DV vitamin A, 13% DV vitamin C, 13.5% DV calcium, 20% DV iron
- low in saturated fat and cholesterol free
- high in fiber, vitamin A and iron
- good source of lean protein, vitamin C and calcium
This recipe was adapted from Minimalist Baker and curated by Rachel Vincent, RD, clinical nutritionist educator in Mission Weight Management.