Friday Food : Vegan Shepherd’s Pie

Hello everyone. This past week I was a very good student and only ate foods from my “approved list” via Biometrics of the hospital. Several of the recipes I tried worked out BEAUTIFULLY and I look forward to making them again in the future and sharing each with all of you. First up I wanted to share this recipe for shepherd’s pie. My Mom insists she HATES shepherd’s pie and in the past I always thought it was something much more disgusting and dreaded making it. Well, after a little research I found it is a dish similar to meatloaf. What I mean by this is, there are a lot of ways to make it and some are a lot more appealing than others. Personally, I can’t fathom making a version with meat inside, but the version I had was vegetarian and oh-so-easy. With a simple adjustment to the potatoes, I have made it vegan, as I know many bloggy friends have gone that route.

Vegan Shepherd’s Pie

What you will need:

  • 9-10 oz potatoes
  • 2 tbs soy milk (or regular if not going vegan)
  • 2 cups broccoli
  • 1.5 cups leafy spinach
  • 1.5 tsp vegetable oil
  • 1/2 green bell pepper
  • 2 carrots
  • 7 tbs stewed tomatoes (drained if using canned)
  • 1 tbs tomato paste
  • optional: feel free to add any favorite veggies: cauliflower, peas, different color peppers, beans, squash, corn, etc

Directions:

  1. Preheat oven to 350 degrees F.
  2. Steam raw potatoes (cut into chunks) in water until soft.
  3. Mash and add 1/2 tsp salt and (soy) milk.
  4. Cut broccoli into florets and stems and steam until soft. (Steam along side potatoes if possible).
  5. Wash and dry spinach, chop into bite sized pieces.
  6. Saute in oil, broccoli, green pepper (sliced or diced), carrots (sliced or diced) and any desired seasonings (examples: basil, thyme, salt or paprika).
  7. Stir well and add stewed tomatoes and tomato paste.
  8. Bring to boil, cover and simmer on low heat until veggies are tender.
  9. Stir in spinach.
  10. Place veggies in a baking dish. Spread potatoes over top and shake any additional seasonings over all.
  11. Bake 12-15 minutes or until potatoes are hot.
  12. Enjoy!

Photos and Comments:

I used red potatoes as I am in love with them. May I suggest you don’t do the same? Red potatoes are known for keeping their shape even after being steamed/boiled/whatever. They’re great for things like potatoes salad, where more defined pieces might look nice, but for mashing it leads to much mess and much frustration.

Whenever possible, leave the skins on your veggies. Do not peel the potatoes, if you use squash or zucchini or the like, do not peel. Skins are where a lot of the fiber or other vitamins are located.

Despite not containing meat, I found this dish very filling. If you’re looking for a way to add a whole grain, maybe try serving it with a side of pasta?

I hope you all see how shepherd’s pie does not have to be gross or scary and will make a batch for yourself in the coming weeks.

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