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Vegetarian Shepherd’s Pie

Автор
Klopotenko Ievgen

European

Shepherd’s Pie is a classic British dish, essentially a casserole of minced meat, vegetables and potatoes. I decided to make a vegetarian version of this beloved dish and made a filling out of vegetables and lentils. This version may be a little unorthodox, but it’s just as juicy and delicious as the original. And it comes with extra benefits – nutritionists say that lentils are great for your health!

Why lentils are great for your health

Lentils are a great source of plant-based protein and fiber. They also contain a lot of protein, calcium, potassium, zinc, iron and vitamin B. Unlike other legumes, lentils do not need to be soaked in water, and they cook quickly enough. For soups, red lentils are used, as they are boiled, for salads – green, brown and black, as these types stay firm after cooking.
Lentils contain folic acid and silicon. The latter is necessary to strengthen the immune system and boost the production of collagen, which fights the first signs of aging. Lentils go well with a variety of spices like ginger, chili, turmeric and basil.. There are no strict rules, you can experiment, for example, combining lentils with cinnamon, saffron and nutmeg. Just remember not to go overboard.
Lentils are a great source of energy, as they contain slow-release carbs, fiber and iron. This is a tasty and healthy side dish for meat and fish, just boil it and add a little butter.

Service title

This vegetarian pie is chock-full of fiber and slow-release carbs, so it keeps you full for longer and even improves your gut health. Thanks to the lentils, it is also a great source of vegetable protein. Lentils also contain a lot of beta-carotene, lycopene, folate and potassium. However, if you suffer from acidic gastritis or pancreatitis, you should remember that tomatoes are quite acidic and can make your symptoms worse. Lentils can also make you gassy, but there’s a way to make them easier on the digestive system – all you have to do is soak them for a few hours, rinse them, bring them to a boil in a fresh pot of water, rinse once more and then cook the lentils until they’re ready.

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Vegetarian Shepherd’s Pie Preparation

Приготування 50 mins

Порції 4

Складність Easy

Ingredients

Vegetarian Shepherd’s Pie: Приготування

Крок 1

Preheat the oven to 180C. Wash, peel and thinly slice the mushrooms. Peel the onion and dice it finely. Peel the carrot and shred it using a box grater. Slice the tomatoes and then cut them into medium-sized cubes. Peel the garlic cloves and finely mince them. Wash the potatoes and peel them.

Крок 2

Heat a tablespoon of sunflower oil in a skillet. Saute the onion until soft and translucent. Add the shredded carrot and cook for a few more minutes. Then add the sliced mushrooms and keep cooking for a few more minutes.

Крок 3

Take a cup of lentils and cook them in a pot of salted water according to the instructions on the packaging.

Крок 4

While the lentils are cooking, add the tomatoes to the skillet, along with the tomato paste and the vegetable stock or water. Saute everything for about 5-7 more minutes. Then add the minced garlic to the skillet.

Крок 5

Transfer the cooked lentils to the skillet. Salt and pepper to taste. Add the thyme, mix well to combine and cook everything for another minute. Kill the heat.

Крок 6

Boil the potatoes in a pot of salted water until soft. Discard the water, add about a tablespoon of olive oil and mash the potatoes.

Крок 7

Transfer the sauteed vegetables and lentils into a baking dish. Using a spatula or the back of a spoon, spread them out evenly. Cover with a layer of the mashed potatoes. Bake at 180C for about 20 minutes or until golden.