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Vegan Shepherds Pie with Lentils and Mashed Potatoes
Vegan Shepherds Pie with Lentils and Mashed Potatoes

Vegan Shepherds Pie with Lentils and Mashed Potatoes
A comforting and hearty vegan shepherd's pie with a lentil filling and creamy mashed potatoes.
Vegan Shepherds Pie with Lentils and Mashed Potatoes

This meal provides a balanced mix of carbohydrates, protein, and fiber to support recovery and energy replenishment after a day of training.

Ingredients:
1
Servings
  • 500
    g
     potato
  • 2
    tbsp
     olive oil
  • 1
    item
     onion
  • 100
    g
     carrot
  • 100
    g
     celery
  • 2
    clove
     garlic
  • 400
    g
     canned lentils
  • 2
    tbsp
     tomato paste
  • 250
    ml
     vegetable broth
  • 100
    g
     frozen peas
  • 1
    tbsp
     soy sauce
  • 1
    tsp
     thyme
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
Preparation Time: 60 minutes
Vegan Shepherds Pie with Lentils and Mashed Potatoes
Instructions:
  1. Peel and chop the potatoes. Boil in salted water until tender.
  2. Drain and mash the potatoes with olive oil, salt, and pepper. Set aside.
  3. In a pan, heat olive oil over medium heat. Add chopped onion, carrot, celery, and garlic. Sauté until soft.
  4. Add lentils, tomato paste, vegetable broth, soy sauce, thyme, salt, and pepper. Simmer for 10 minutes.
  5. Stir in frozen peas and cook for another 5 minutes.
  6. Preheat oven to 200°C.
  7. Transfer the lentil mixture to a baking dish. Spread mashed potatoes on top.
  8. Bake for 20 minutes or until the top is golden brown.
  9. Let it cool slightly before serving.
Nutrition Per Serving 1200 g Per 100g
Energy 600 kcal 50 kcal
Protein 25 g 2.1 g
Fibre 15 g 1.3 g
Salt 2 g 0.2 g
Sugar 10 g 0.8 g
Carbohydrates 95 g 7.9 g
Fat 20 g 1.7 g
  • 500
    g
     potato
  • 2
    tbsp
     olive oil
  • 1
    item
     onion
  • 100
    g
     carrot
  • 100
    g
     celery
  • 2
    clove
     garlic
  • 400
    g
     canned lentils
  • 2
    tbsp
     tomato paste
  • 250
    ml
     vegetable broth
  • 100
    g
     frozen peas
  • 1
    tbsp
     soy sauce
  • 1
    tsp
     thyme
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
1
Servings
0

Peel and chop the potatoes. Boil in salted water until tender.

Drain and mash the potatoes with olive oil, salt, and pepper. Set aside.

In a pan, heat olive oil over medium heat. Add chopped onion, carrot, celery, and garlic. Sauté until soft.

Add lentils, tomato paste, vegetable broth, soy sauce, thyme, salt, and pepper. Simmer for 10 minutes.

Stir in frozen peas and cook for another 5 minutes.

Preheat oven to 200°C.

Transfer the lentil mixture to a baking dish. Spread mashed potatoes on top.

Bake for 20 minutes or until the top is golden brown.

Let it cool slightly before serving.

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