Vegetarian Shepherd’s Pies

13 45 300
Ingredients Minutes Calories
Prep Cook Servings
10 min 35 min 4
Vegetarian Shepherd’s Pies
Health Rating
With lentils and onions as well as the traditional carrots and peas, this vegetarian take on the traditional British potato-topped meat pie is hearty. Enjoy!

Ingredients


2 potato medium White potato (peeled and cut into 1-inch chunks)
1/2 cup Buttermilk, low fat
1 tbsp Becel Margarine (with olive oil)
1/2 tsp Black pepper (divided)
3/4 tsp Salt (divided)
1 tbsp Olive oil
1 large Yellow onion (finely diced)
1/2 cup chopped Carrots
3/4 cup Frozen yellow corn kernels (thawed)
1 tsp Thyme, fresh (chopped)
3 tbsp All-purpose white flour
2 cup Vegetable stock/broth
1 1/2 cup Lentils, canned (drained, rinsed)

Instructions


  1. Place potatoes in a large saucepan and cover with 2 inches of water. Bring to a simmer over medium-high heat. Reduce heat to medium, partially cover, and cook until tender, 10 to 15 minutes. Drain and return the potatoes to the pot. Add buttermilk, margarine, and a half each of salt and pepper. Mash with a potato masher until mostly smooth.
  2. While the potatoes are cooking, position rack in upper third of oven; preheat broiler. Coat four 10- to 12-ounce broiler-safe ramekins (or an 8-inch-square broiler-safe baking dish) with cooking spray. Place ramekins on a broiler-safe baking sheet.
  3. Heat oil in a large skillet over medium-high heat. Add onion, carrot, and a splash of water. Cover and cook, stirring occasionally, until softened, 3 to 5 minutes. Stir in corn, thyme, and remaining half each of salt and pepper; cook, stirring occasionally, for 2 minutes. Sprinkle with flour and stir to coat. Stir in broth. Bring to a simmer; cook, stirring, for 1 minute. Stir in lentils and cook, stirring constantly, for 2 minutes.
  4. Divide the hot lentil mixture among the prepared ramekins (or spread in the baking dish). Top with the mashed potatoes. Broil, rotating halfway through, until the potato is lightly browned in spots, 6 to 10 minutes.


Make-Ahead Tip: Prepare the filling, cover, and refrigerate for up to 1 day.

If cooking lentils:

Place in a saucepan, cover with at least 1 inch of water, bring to a simmer and cook until just tender, 15 to 30 minutes, depending on the type of lentil. Drain and rinse with cold water. 1 cup dry lentils = about 2 1/2 cups cooked. Or use canned lentils: 15-ounce can = 1 1/2 cups. Rinse canned lentils before cooking with them to reduce the sodium by about 35%.


Nutrition Facts

Per Portion

Calories 300
Calories from fat 66
Calories from saturated fat 21.5
Total Fat 7.3 g
Saturated Fat 2.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.8 g
Monounsaturated Fat 9.8 g
Cholesterol 1.2 mg
Sodium 998 mg
Potassium 939 mg
Total Carbohydrate 51 g
Dietary Fiber 8.8 g
Sugars 7.7 g
Protein 11.6 g

Dietary servings

Per Portion


Grain 0.3
Meat Alternative 0.5
Milk Alternative 0.1
Vegetables 3.1

Energy sources


Pygal62%461.0729566591418228.57436817789622%292.6433357207115203.2991388707311316%338.90848392842537117.4658152365066462%22%16%CarbohydratesFatProtein