Vegetarian Shepherd’s Pies

Vegetarian Shepherd’s Pies

Health Rating
Prep Cook Ready in Servings
10 min 35 min 45 min 4
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Ingredients


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

Instructions


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 1/4 teaspoon each salt and pepper. Mash with a potato masher until mostly smooth.

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.

Heat oil in a large skillet over medium-high heat. Add onion, carrot and 1 tbsp water. Cover and cook, stirring occasionally, until softened, 3 to 5 minutes. Stir in corn, thyme and the remaining 1/2 teaspoon salt and 1/4 teaspoon 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.

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 326  
Calories from fat 66  
Calories from saturated fat 22.3  
Total Fat 7.4  g
Saturated Fat 2.5  g
Trans Fat 0.0  g
Polyunsaturated Fat 3.9  g
Monounsaturated Fat 10.1  g
Cholesterol 1.3  mg
Sodium 1026  mg
Potassium 961  mg
Total Carbohydrate 53  g
Dietary Fiber 9.1  g
Sugars 7.9  g
Protein 12.1  g

Dietary servings

Per Portion


Grain 0.3
Meat Alternative 0.5
Milk Alternative 0.1
Vegetables 3.2

Energy sources


Pygal 65% 458.535371786 234.144065686 20% 292.251356452 195.487909308 15% 340.419865461 116.683491843 65% 20% 15% Carbohydrates Fat Protein
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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada