Vegetarian Shepherd’s Pie
Leave out the beef in this updated version of a classic. Fiber and protein-rich lentils give this dish a huge nutritional boost, with plenty of stick-to-your-ribs staying power.
- 2 pounds potatoes, such as russet, peeled and cubed (about 4 medium)
- 2 tbsp butter
- 2 ½ cups vegetable stock, divided
- Salt and pepper, to taste
- 2 tbsp coconut oil
- 1 carrot, peeled and chopped
- 2 stalks celery, chopped
- 1 onion, chopped
- 6 oz white or cremini mushrooms, diced
- 3 cloves garlic, minced
- 1 heaping tsp fresh thyme
- 2 tablespoons all-purpose flour (or gluten-free flour blend)
- ½ to 1 cup frozen peas
- 1 can (cooked) lentils (about 2 cups)
- Seasoning: 2 teaspoons Worcestershire sauce, tomato paste, dijon mustard, or red wine vinegar (adjust to taste)
- 1 teaspoon sweet paprika
- ¼ cup chopped parsley
Boil potatoes in salted water until tender, about 12-15 minutes. Drain potatoes, mash with butter, ¼ to ½ cup stock, salt, and pepper, until smooth. Adjust consistency by adding more or less stock. Keep warm.
While potatoes boil, preheat a large skillet over medium high heat. Add oil, then add carrot, celery, and onion. Cook for 10-15 minutes, or until onions are tender, adjusting the heat to medium-low as needed to prevent burning. Add mushrooms, garlic, and thyme, and heat for another 5-10 minutes, or until mushrooms are tender and have released their liquid. Sprinkle the flour over the vegetables and stir to incorporate. Finally, stir in 1 to 2 cups stock and bring to a gentle simmer. You’re looking for a thickened-gravy consistency.
Stir in peas and lentils, then adjust seasonings as desired: note options in the ingredient list.
Preheat broiler to high. Fill a casserole dish with the vegetable mixture. Spoon potatoes over top and spread gently to cover. Top potatoes with a sprinkling of paprika and broil 6 to 8 inches from the heat until potatoes are evenly browned. Top with chopped parsley and serve.
Tips: Try using mashed sweet potatoes in place of white potatoes for a variation on this meal. You can also add spinach, kale, or other greens to this dish – simply stir them in when you add the peas and lentils, and cook until wilted. This dish is flexible and versatile, so feel free to add whatever vegetables you have on hand.
A mild and healthful cruciferous vegetable, cabbage contains plenty of antioxidants and vitamins, and is a great addition to a healthful diet.
- 1-2 tbsp coconut oil or olive oil
- 1 small cabbage, sliced in half, cored, and sliced thinly
- Salt and pepper, to taste
Heat oil in a large nonstick saute pan or dutch oven over medium heat. Add cabbage, season with salt and pepper. Cook, stirring, until cabbage is tender, about 10-20 minutes.
Vegan Shamrock Shake*
While McDonald’s Shamrock Shakes have a cult-following – who doesn’t love the sweet combination of mint and vanilla? – here’s a version that you can make at home and feel good about. (See notes below for a more decadent version that still uses organic, plant-based ingredients, but can be served up as a dessert!)
- 1 banana
- Large handful of fresh baby spinach
- About 1 cup unsweetened flax milk, cashew milk, coconut milk, or almond milk
- 1 scoop plant protein powder – optional
- ½ teaspoon vanilla extract
- ¼ to ½ teaspoon peppermint extract, to taste
- Crushed ice, optional (½ cup)
- Sweetener, to taste: sugar, maple syrup, honey, agave – optional (depends on your protein powder)
Blend all ingredients in a high-speed blender until smooth. (We recommend adding your sweetener last, only if needed.) Enjoy!
*Looking for something more confectionery, like the original? Blend vegan vanilla ice cream with plant milk, mint extract, and a handful of fresh spinach, for color. (Or, use fresh mint for color and omit the mint extract, if you like!)
Recipes courtesy of Emily Scott.