Vegan Shepherd’s Pie

Vegan Shepherd’s Pie

I hadn’t had a classic Shepherd’s Pie for years before creating this recipe. I believe any dish can be made healthier using whole food ingredients, while still maintaining classic flavours. This Vegan Shepherd’s Pie is rich and delicious. Seasoned hearty lentils and mushrooms are combined with carrots and peas to create the base of this dish. They’re topped with a thick and creamy mashed potato topping and broiled until crispy and golden.

This version of Shepherd’s Pie is vegan and gluten-free. The mashed potatoes are made creamy with a combination of coconut oil and cashew cream. I used classic seasonings like thyme, paprika, and tarragon to create a flavourful lentil mushroom filling.

For more healthy dinner ideas, try my West African Peanut Stew, Cheesy Broccoli Rice Casserole, or Creamy Chipotle Pasta.

Tag me and follow along on Instagram @livesimplyhealthy for more healthy recipes and nutrition tips.

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Vegan Shepherd's Pie

A vegan version of Shepherd's Pie made with seasoned lentils and mushrooms

Prep Time 15 minutes minutes

Cook Time 35 minutes minutes

Total Time 50 minutes minutes

Servings 6 -8

Author Laura Brining

Ingredients

Lentil Mushroom Filling:

• 1 teaspoon olive oil
• 1 medium onion diced
• 3-4 cloves garlic minced
• 1 cup carrot diced (about 1 large carrot)
• One 8oz package mushrooms diced
• 1 teaspoon sea salt
• 1 teaspoon pepper
• 1/2 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 1 teaspoon dried tarragon
• 1 1/2 cup dried lentils soaked and drained
• 2 cups water or veggie broth
• 2 tablespoons tomato paste
• 1 tablespoon tamari or soy sauce gluten-free if needed
• 1 tablespoon red wine vinegar
• 1/2 cup frozen peas

Mashed Potatoes:

• 5 cups potatoes chopped (about 5-6 medium potatoes)
• 1/2 cup raw cashews
• 3/4 cup water
• 2 tablespoons coconut oil
• 1 teaspoon salt
• 1 teaspoon pepper
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried parsley

Instructions

• To prepare the lentil mushroom filling, heat the olive oil in a large pot over medium-low heat. Add the onion, garlic, carrot, and mushrooms. Season with salt, pepper, smoked paprika, thyme, and tarragon. Stir occasionally until soft, about 8-10 minutes.
• Add the lentils, water or veggie broth, tomato paste, tamari, and red wine vinegar. Simmer over medium-low heat until the lentils are soft, about 20 minutes. Add the frozen peas right after cooking. Remove from the heat and set aside.
• Meanwhile, add the potatoes to a large pot and cover with cold water. Bring to a boil for about 20 minutes, until tender. While the potatoes are cooking, prepare the cashew cream by blending the soaked cashews and water in a small blender until smooth.
• To prepare the mashed potatoes, drain the cooked potatoes and return them to the pot. Mash them to your desired consistency. Add the prepared cashew cream, coconut oil, and remaining seasonings. Stir until smooth and combined. Set aside.
• To assemble the Shepherd's Pie, add the cooked lentil mushroom filling to a 8x12 baking dish. Top the lentils with the prepared mashed potatoes. Garnish with additional dried parsley if desired. Broil on high until golden brown, about 5-7 minutes.
• Let sit for 10 minutes before serving.

Notes

It is not necessary to soak your lentils before cooking, however it cuts down on cooking time and increases our ability to digest and absorb the nutrients from the lentils. I soak my lentils overnight, but even a few hours will be beneficial. If you do not soak your lentils, you may need to add slightly more liquid and increase the cooking time.

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