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

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