There’s nothing quite like a warm and comforting meal to lift our spirits and nourish our bodies. And when it comes to comfort food, shepherd’s pie is definitely at the top of the list. Traditionally made with meat and dairy, this classic dish may seem off-limits for those following a vegan diet. But fear not, because vegan lentil shepherd’s pie is here to satisfy all your cravings and provide all the nourishment you need.
In this article, we’ll dive into everything you need to know about the delicious and nutritious meal that is vegan lentil shepherd’s pie. From its ingredients and step-by-step instructions on how to make it, to tips for a successful pie and the health benefits of lentils, we’ve got you covered. So let’s get started!
What is Vegan Lentil Shepherd’s Pie?
Vegan lentil shepherd’s pie is a plant-based version of the classic shepherd’s pie, without any animal products. It typically consists of a layer of cooked lentils mixed with vegetables, topped with a layer of creamy mashed potatoes and baked until golden brown and bubbly.
This vegan version of the traditional dish is packed with flavor and nutrients, making it a perfect choice for those following a vegan or vegetarian diet, as well as anyone looking for a healthier and more sustainable option. By replacing meat with lentils, this pie becomes not only a delicious meal but also a great source of protein and fiber.
Ingredients Needed
To make this delicious and hearty dish, you’ll need the following ingredients:
For the lentil filling:
- 1 cup of dried green or brown lentils
- 2 tablespoons of olive oil
- 1 onion, diced
- 3 cloves of garlic, minced
- 2 carrots, diced
- 2 stalks of celery, diced
- 1 cup of diced mushrooms
- 1 tablespoon of tomato paste
- 1 teaspoon of dried thyme
- 1 teaspoon of dried oregano
- 1 teaspoon of paprika
- ½ teaspoon of salt
- ¼ teaspoon of black pepper
- 2 cups of vegetable broth
For the mashed potato topping:
- 4 medium-sized potatoes, peeled and cubed
- ¼ cup of non-dairy milk, unsweetened
- 2 tablespoons of vegan butter
- Salt and pepper to taste
Optional toppings:
- Fresh herbs, chopped (such as parsley or thyme)
- Vegan cheese, shredded
- Nutritional yeast
Step-by-Step Instructions on How to Make It
Now that you have all the necessary ingredients, let’s dive into the process of making this delicious vegan lentil shepherd’s pie.
Step 1: Cook the Lentils
Start by cooking the lentils. Rinse them under cold water and then place them in a pot with enough water to cover them by about an inch. Bring the water to a boil and then reduce the heat to a simmer. Let the lentils cook for about 20 minutes or until they are tender.
Once cooked, drain the lentils and set them aside.
Step 2: Make the Lentil Filling
In a large pan or skillet, heat the olive oil over medium-high heat. Add the onion and garlic and sauté until they become translucent, about 3 minutes.
Next, add the carrots, celery, and mushrooms and continue to cook for another 5 minutes. Then, stir in the tomato paste, dried thyme, oregano, paprika, salt, and black pepper. Cook for 2 minutes until the vegetables are coated with the spices.
Add the cooked lentils and vegetable broth to the pan and stir everything together. Let the mixture simmer for about 10 minutes until the sauce thickens.
Step 3: Make the Mashed Potato Topping
While the lentil filling is simmering, it’s time to make the mashed potato topping. Place the potatoes in a pot of water and bring it to a boil. Cook the potatoes for about 15 minutes or until they are fork-tender.
Drain the potatoes and then add them back to the pot. Using a potato masher or fork, mash the potatoes until they become smooth. Then, add the non-dairy milk, vegan butter, salt, and pepper, and mix until well combined.
Step 4: Assemble and Bake the Pie
Preheat your oven to 375°F (190°C). In a lightly greased baking dish, spread the lentil filling evenly. Then, top it off with the mashed potato mixture, making sure to cover the filling completely.
If desired, sprinkle some vegan cheese and nutritional yeast on top of the mashed potatoes for added flavor. Then, bake the pie for 30 minutes or until the top becomes golden brown and bubbly.
Step 5: Let It Cool and Serve
Once the pie is done, remove it from the oven and let it cool for a few minutes before serving. Garnish with fresh herbs, if desired, and enjoy!
Tips for a Successful Vegan Shepherd’s Pie
To ensure that your vegan lentil shepherd’s pie turns out perfectly every time, here are a few tips to keep in mind:
- Use green or brown lentils: These varieties hold their shape better when cooked and provide a meaty texture to the filling.
- Add extra vegetables: You can add other vegetables to the filling, such as peas, corn, or sweet potatoes, to make the dish even more nutritious and flavorful.
- Make ahead: This pie is a great option for meal prepping. You can make the filling and mashed potatoes ahead of time, store them in the fridge, and then assemble and bake the pie when you’re ready to eat.
- Use a baking dish with high sides: This will prevent any spillage while the pie is baking.
- Let it cool before serving: Allowing the pie to cool for a few minutes after baking will help the filling set and make it easier to cut and serve.
Health Benefits of Lentils
Lentils are not only delicious but also incredibly nutritious. These legumes are an excellent source of plant-based protein, fiber, iron, and folate, making them a staple in vegetarian and vegan diets. Here are some of the health benefits of lentils:
High in Protein
Just one cup of cooked lentils provides about 18 grams of protein, which is almost the same as a chicken breast. Protein is essential for building and repairing tissues, as well as for maintaining muscle mass, and lentils provide this nutrient without any cholesterol or saturated fat.
Rich in Fiber
Like most legumes, lentils are an excellent source of dietary fiber. One cup of cooked lentils contains about 16 grams of fiber, which is much more than most other foods. Fiber helps promote digestive health, keeps you feeling full and satisfied, and can even lower the risk of heart disease and diabetes.
Good Source of Iron
Iron is an essential mineral that plays a crucial role in carrying oxygen throughout the body. Lentils are an excellent plant-based source of iron, with one cup providing about 37% of the recommended daily intake. Iron from plant sources may not be as easily absorbed by the body as iron from animal sources, so consuming lentils with vitamin C-rich foods can help improve its absorption.
May Help Manage Blood Sugar Levels
The high fiber and protein content in lentils can help regulate blood sugar levels. The slow digestion of fiber and protein helps prevent spikes in blood sugar levels after a meal, making lentils a great option for people with diabetes.
Heart-Healthy
Lentils are rich in potassium, which is essential for maintaining healthy blood pressure levels. They are also low in sodium, making them a heart-healthy food that can help lower the risk of heart disease and stroke.
Conclusion and Serving Suggestions
Vegan lentil shepherd’s pie is a delicious, nutritious, and comforting meal that everyone can enjoy, regardless of their dietary preferences. It’s a perfect dish for those looking to incorporate more plant-based meals into their diet or simply want to enjoy a healthier version of their favorite comfort food.
This hearty pie can be served on its own or paired with a fresh green salad for a complete and balanced meal. Leftovers can also be stored in the fridge for a few days or frozen for future meals. So go ahead and give this vegan lentil shepherd’s pie a try – you won’t regret it!
