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Low fat vegan Shepherd's pie - You should give this vegan Shepherd's pie a try! It's a super healthy high carb, low fat recipe and is extremely delicious!

Vegan Shepherd’s Pie

  • Author: Iosune
  • Prep: 15 mins
  • Cook: 45 mins
  • Total: 1 hour
  • 6-8 1x
  • Main dish
  • British
  • Vegan

Servings 6-8 1x

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You should give this vegan Shepherd’s pie a try! It’s a super healthy high carb, low fat recipe and is extremely delicious!

Ingredients

For the mashed potatoes:

  • 2 pounds potatoes (900 g), peeled and cubed
  • 1/2 cup unsweetened plant milk of your choice (150 ml), I used soy milk
  • 4 tbsp extra virgin olive oil or melted vegan butter (60 ml)
  • 4 tbsp nutritional yeast
  • 1 tsp sea salt
  • 1/4 tsp ground black pepper

For the filling:

  • 2 tbsp extra virgin olive oil
  • 1 onion, chopped
  • 4 cloves of garlic, sliced
  • 2 carrots, peeled and chopped
  • 1 red bell pepper, chopped
  • 1/2 cup red wine, optional (125 ml)
  • 1 cup frozen peas (160 g)
  • 4 tbsp tomato paste (60 ml), optional
  • 12 15-ounce can crushed tomatoes (850 g in total)
  • 1 15-ounce can lentils (425 g), drained and rinsed
  • 2 tsp paprika
  • 2 tbsp dried oregano
  • 2 tbsp dried rosemary
  • 1 and 1/2 tsp salt
  • 1/4 tsp ground black pepper

Instructions

  1. Steam or boil the potatoes for about 15 to 20 minutes or until they’re soft. Drain and set aside.
  2. In the meantime, add the oil to a large pot and when it’s hot, add the veggies (onion, garlic, carrot, and red bell pepper) and cook over medium-high heat for about 5 to 10 minutes or until they’re soft. Then add the wine, stir and cook for another 5 minutes.
  3. Add all the remaining ingredients (peas, tomato paste, canned tomatoes, lentils, paprika, oregano, rosemary, salt, and pepper), stir, and cook over medium-high heat for about 10 to 15 minutes.
  4. To make the mashed potatoes just place the potatoes in a large bowl and mash them using a potato masher, a fork, or even an immersion blender. Add all the remaining ingredients (milk, oil or vegan butter, nutritional yeast,  salt, and pepper) and mash again.
  5. Now transfer the filling to a large baking dish (of about 9×13 inch or a similar size, about 23×33 cm) and top with the mashed potatoes.
  6. Then use a fork and score the top to create grooves that will brown easily (this step is optional).
  7. Preheat the oven to 355ºF or 180ºC. Bake the pie for about 20 to 25 minutes or until golden brown.

Notes

  • Feel free to add any veggies, herbs (dried or fresh), or spices you like.
  • If you don’t eat oil, just use some water or vegetable stock instead.
  • If you don’t want to use wine, just add some water or vegetable stock instead.
  • Tomato paste works great, but you use some fresh or canned tomatoes or some tomato sauce instead.
  • We’ve republished this recipe and this time we’ve doubled all the ingredients, except the salt in the filling (we’ve used only a 50% more), just in case you prefer to make the previous version.
  • Recipe inspired by The Happy Pear.

Nutrition

  • Serving Size: 1/8 of the recipe
  • Calories: 371
  • Sugar: 13g
  • Sodium: 968 mg
  • Fat: 12.1 g
  • Saturated Fat: 1.7 g
  • Carbohydrates: 52g
  • Fiber: 15.8g
  • Protein: 15.9g