Vegetarian Shepherd€™s Pie

Vegetarian Shepherd€™s Pie

This vegetarian dish makes a great alternative to the traditional shepherd’s pie and is full of good nutrition.

CAL P/SERVE
401
kJ P/SERVE
1680
FAT P/SERVE
11.4g
CARBS P/SERVE
48.9g
PROTEIN P/SERVE
14.9g
SUGAR P/SERVE
27.5g
SODIUM P/SERVE
633g
FAT
%
1.9%
ENERGY RDI%
19.3%

It is a good idea to have dinners packed with vegetable at least 2 or 3 nights a week. We have used Sweet Potato as a topping in this recipe, but you can also mix sweet potato with some pumpkin if you like.

This recipe is low sodium, low sugar, low fat and a good source of protein.

Ingredients

  • 1 onion, diced
  • 2 carrots, sliced (200g)
  • 3 cloves garlic, crushed
  • 2 celery stalks, sliced
  • 8 cup mushrooms sliced (160g)
  • 1 can cannellini beans, drained, rinsed
  • Handful chopped parsley
  • 1 large zucchini, sliced (150g)
  • 1 can crushed tomatoes (400g)
  • 100g tomato paste
  • 2 tbsp. Worcestershire sauce
  • 1 tsp. brown sugar
  • 1 cup peas/corn
  • 2 tsp. smoked paprika
  • 1 tsp. oregano
  • 1 tbsp. olive oil

Topping

  • 600g sweet potato
  • 30g butter
  • Salt and pepper

Method

  1. In a large pot boil your sweet potato until soft.  Drain and mash with butter, season with salt and pepper and set aside.
  2. Preheat oven to 180C.
  3. In a large pot heat olive oil and sauté onion for 5 minutes on low heat. Add celery and carrots cooking a further 5 minutes.  Add zucchini, mushrooms, and garlic, cooking a further couple of minutes.
  4. Add smoked paprika and Worcestershire sauce stirring for 30 seconds.  Then tomato, tomato paste, oregano, parsley, cannellini beans, sugar, peas/corn and season with salt and pepper.  Simmer for 15 minutes.
  5. Place in an oven proof dish then smooth the sweet potato on top.  Run a fork on top of mash to indent for a crispy topping.
  6. Bake in oven for 30 minutes or until top has slightly crisped.

Nutrition Table

Servings: 4 Serving size:575g
Average Serve Average 100g
Energy 1680 kJ 292 kJ
  401 Cal 70 Cal
Protein 14.9 g 2.6 g
Fat, total 11.4 g 2.0 g
- Saturated 4.9 g 0.9 g
Carbohydrate 48.9 g 8.5 g
- Sugars 27.5 g 4.8 g
Sodium 633 mg 110 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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