Vegetarian Shepherd's Pie

14 55 333
Ingredients Minutes Calories
Prep Cook Servings
10 min 45 min 4
Vegetarian Shepherd's Pie
Health Highlights
Looking for a vegetarian take on the classic shepherd's pie? You'll love this option.

Ingredients


1 small Yellow onion (finely chopped)
2 clove(s) Garlic (minced)
2 potato Potato
1 tsp Olive Oil, Extra Virgin
3/4 cup Bulgur, dry
1 tsp Oregano, dried
1/2 tsp, leaves Basil, dried
1 1/2 cup Vegetable stock/broth
1 cup Tomatoes, canned, stewed
1/4 cup Water
1 can (15oz) Chickpeas, canned, drained (rinsed)
1 cup Frozen green peas
1/2 tsp Salt and pepper
2 tbsp Parsley, Italian, fresh

Instructions


  1. Prep your onion, garlic, and potatoes and set them aside.
  2. Heat a nonstick skillet over medium heat. When warm, add the olive oil, onion, garlic, bulgur, oregano, and basil and cook until the onion is softened about 5 minutes.
  3. Add the broth and tomatoes, breaking up the tomatoes with the back of a spoon, and bring to a boil. Reduce the heat to a simmer, cover, and cook until the bulgur is just tender about 10 minutes.
  4. While the dish is simmering, preheat the oven to 400F (204C).
  5. Meanwhile, pierce the potatoes all over with a fork. Place the potatoes in a small bowl with the water and microwave on high for 5 minutes. Let cool.
  6. Add the chickpeas, peas and half each of the salt and pepper to the bulgur mixture and stir to combine. Scrape into an 8-inch casserole dish, smoothing the top.
  7. Thinly slice the potatoes and layer them, overlapping slightly on top of the bulgur mixture. Sprinkle with the remaining salt and pepper and the parsley.
  8. Bake until the mixture is bubbly, about 20 minutes. Let cool slightly before serving. Freeze leftovers.

Notes:

Gluten-Free/Grain-Free

  • Use brown lentils instead of bulgur wheat. 

Nutrition Facts

Per Portion

Calories 333
Calories from fat 43
Calories from saturated fat 12.9
Total Fat 4.8 g
Saturated Fat 1.4 g
Trans Fat 0 g
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 5.4 g
Cholesterol 0
Sodium 967 mg
Potassium 714 mg
Total Carbohydrate 66 g
Dietary Fiber 16.2 g
Sugars 9.8 g
Protein 14.6 g

Dietary servings

Per Portion


Grain 1.1
Meat Alternative 0.9
Vegetables 2.7

Energy sources


Pygal69%451.81769591727245.421037803029613%292.41318984958565189.6508703815226518%334.05064727887236120.2422613737587569%13%18%CarbohydratesFatProtein
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