Vegetarian Shepherd's Pie

14 55 331
Ingredients Minutes Calories
Prep Cook Servings
10 min 45 min 4
Vegetarian Shepherd's Pie
Health Rating
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 New potatoes
1 tsp Olive oil
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 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 400 degrees F.

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:

Quick Tips:

For gluten and grain-free options, use brown lentils instead of bulgur wheat. 


Nutrition Facts

Per Portion

Calories 331
Calories from fat 40
Calories from saturated fat 12.6
Total Fat 4.5 g
Saturated Fat 1.4 g
Trans Fat 0 g
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 5.4 g
Cholesterol 0
Sodium 916 mg
Potassium 528 mg
Total Carbohydrate 59 g
Dietary Fiber 15.5 g
Sugars 9.7 g
Protein 13.8 g

Dietary servings

Per Portion


Grain 1.1
Meat Alternative 0.9
Vegetables 2.2

Energy sources


Pygal71%449.0585396247644249.1385316100727312%293.12396038756407182.6462053903075617%336.12300624334875119.0074219487272171%12%17%CarbohydratesFatProtein
Main