Vegetarian Shepherd's Pie

16 55 318
Ingredients Minutes Calories
Prep Cook Servings
15 min 40 min 6
Vegetarian Shepherd's Pie
Health Rating
High fiber dinner for the whole family.

Ingredients


2 tsp Avocado oil
2 tsp Garlic (minced)
1 cup chopped Yellow onion
3/4 cup chopped Carrots
1 1/2 cup Tomato-Basil pasta sauce
1 cup Red kidney beans, canned, drained
1 cup Chickpeas, canned, drained (rinsed)
1/2 cup Vegetable stock/broth, low sodium (or water)
1 1/2 tsp, ground Basil, dried
2 leaf Bay leaf
4 potato Potato (diced)
1/2 cup Partly skimmed milk, 2% M.F.
1/3 cup Sour cream, light
1/4 tsp Black pepper
3/4 cup shredded Cheddar cheese, reduced fat (18%)
3 tbsp Parmesan cheese, grated

Instructions


1. Preheat oven to 350F degrees. Prep baking dish.

 

2. In a saucepan heat oil over medium-high heat. Add garlic, onions and carrots; cook 4 minutes or until onion is softened.

 

3. Stir in tomato sauce, kidney beans, chickpeas, stock, basil and bay leaves; reduce heat to medium-low, cover and cook 15 minutes or until vegetables are tender.

 

4. Remove bay leaves. Transfer sauce to a food processor; pulse on and off just until chunky. Spread over bottom of baking dish.

 

5. In the meantime, place potatoes in a saucepan, add cold water to cover and bring to a boil. Reduce heat and simmer 10 to 12 minutes or until tender.

 

6. Drain; mash with milk, sour cream and pepper. Spoon on top of sauce in baking dish. See notes for vegan version.

 

7. Sprinkle with cheeses. Bake, uncovered, 20 minutes or until hot. Enjoy!

Nutrition Facts

Per Portion

Calories 318
Calories from fat 85
Calories from saturated fat 38
Total Fat 9.5 g
Saturated Fat 4.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 3.7 g
Cholesterol 17.6 mg
Sodium 551 mg
Potassium 802 mg
Total Carbohydrate 44 g
Dietary Fiber 8.4 g
Sugars 10.9 g
Protein 14.5 g

Dietary servings

Per Portion


Meat Alternative 0.4
Milk Alternative 0.6
Vegetables 2.5

Energy sources


Pygal55%466.67497753760193208.6934571550138527%299.77079733381845230.5434598702597718%332.3721511663396121.3002678737704455%27%18%CarbohydratesFatProtein

Notes:

Quick Tips:

Vegan

You can make this dish vegan by replacing milk with almond, cashew or hemp milk; sour cream with coconut cream mixed with a splash of vinegar and cheese with vegan shredded cheese.

 


Nutritional Highlights:

Black Beans

High in fiber which may help to lower the amount of cholesterol in the blood and decrease the risk of heart disease. Beans are also help in blood sugar management and weight loss.

Recipe from:
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