Main Meals

 

 

Vegetarian Curried Lentil Shepherd's Pie 

Print Friendly 

Description:
Traditional shepherd's pie is usually made with ground meat and white potatoes. This one has sweet potatoes mixed in. The curried lentil filling is sandwiched between two layers of creamy potato filling that are sitting on a crouton crust which is baked on top of sweet zucchini. Serve this as an entree with a simple chopped tomato salad.








Ingredients:
2 medium or large sweet potatoes, peeled and cubed
6 medium or large white potatoes, peeled and cubed
1 tablespoon exra-virgin olive oil
1 tablespoon Italian seasoning
1 tablespoon Cajun seasoning

CURRIED LENTIL FILLING:
3 1/4 cups purified water
1 bay leaf
1 cup lentils
2 teaspoons Cajun seasoning
1 cup sliced onions
2 cloves garlic
1 cup sliced shiitake or button mushrooms
1/2 cup broccoli florets
1/2 cup yellow or red bell pepper
1 tablespoon extra-virgin olive oil
2/3 cup nutritional yeast*
1 teaspoon curry powder
1 teaspoon salt
1 tablespoon cornstarch
1 zucchini, cut in rounds (about 2 cups)
1 cup bread crumbs or premade croutons

GARNISH:

1/2 cup thinly sliced scallions or green onion


Directions:
1. Preheat oven to 350°F.

2. Bring a large pot of water to a boil. Drop the cubed sweet and white potatoes into the water and simmer for 45 minutes. They should be easily pierced with a fork.

3. Strain the potatoes, reserving 2 cups of the water. Pour 1 cup of the water back into the pot and mash the potatoes using a potato masher or a large fork.

4. Add the olive oil, Italian seasoning and Cajun seasoning and mash again until seasonings are completely blended into the potatoes.

5. Meanwhile, cook the lentils: Bring 3 cups of the water to a boil. Add the bay leaf, lentils and Cajun seasoning and cook for 45 minutes. Remove from heat when completely cooked and let cool briefly. Drain off any liquid.

6. Saute the onions, garlic, mushrooms, broccoli and bell peppers in the olive oil in a large saucepan until the onions are transparent and limp, about 4 minutes.

7. Add the reserved cup of potato water, nutritional yeast, salt and curry powder and stir until everything is blended in. Add to the cooked lentils.

8. Dissolve the cornstarch in the remaining 1/4 cup water and stir it into the lentil and vegetable mixture. Continue to cook for 3 more minutes, until the sauce thickens. Remove from heat.

9. Line the bottom of a casserole dish with the zucchini rounds. Sprinkle half of the bread crumbs or croutons on top of the zucchini.

10. Spoon out 4 cups of the mashed potatoes and spread across the zucchini rounds.

11. Spoon out 2 cups of the curried lentils and spread on top of the potatoes.

12. Spoon the remainder of the mashed potatoes and smooth them out on top. Sprinkle the rest of the bread crumbs and the scallions or green onion on top.

13. Bake for 50 minutes. Let cool for 15 minutes before cutting and serving.


Servings: Serves 6 as a supper entrée or 12 as a side dish


Nutrient Information:
Per Serving: Calories 503.1 Fat 6.8g Saturated Fat 1.1g (11.8% of calories from fat) Protein 22.8g Carbohydrate 92.2g Cholesterol 0mg Fiber 22.3g


Notes: Nutritional yeast is high in B vitamins, and it is often sprinkled over various foods for added flavor. You can find it in health food stores. Watch the ingredients in seasoning combinations, they often contain cottonseed oil and sometimes MSG, neither of which are healthy ingredients. This recipe is from THE HEALTHY KITCHEN - Recipes for a Better Body, Life, and Spirit by Andrew Weil, M.D and Rosie Daley (Knopf)


Special Diet: Vegetarian, Low Sodium, High Iron, Low Fat, High Protein, High Fibre


Category: Main Meals

Submitted By: OK In Health



Previous 3 4 5 6 7 8 9 10 11 12 Next
Connect with Us
facebook    twitter

Celtic Healings Intuitive Readings with Maria O'Farrell Carr


Wellness Tip
Celery
Think further than a Waldorf salad, with virtually no calories, celery is an excellent snack, and is an essential ingredient of many dishes such as soups and casseroles. A 100g of celery contains only 7 calories. Oriental medicine has long used celery to lower blood pressure.


Body & Soul Wellness Fair - Vernon - March 2019


Wellness Directory
Daydream Esthetics Studio with Deanna Klan
Specialty: Spa
Deanna Klan has an impressive line-up of facial techniques including crystal therapy, healing energy and harmonic frequencies. Using organic and wild-crafted skin care products.
View Details


Maria's Ireland Sacred Tours


Event
Holistic Market & Psychic Fair
Date: Nov 25, 2018
Location: Kelowna & Central Okanagan
The Holistic Market brings together healing arts practitioners, artists, holistic vendors & speakers in Kelowna every month. Market dates are Sundays 11-4
View Details


Body & Soul Wellness Fair - Vernon - March 2019


Article
The history behind Ireland’s ancient Druids
Who were the Druids? Today the word conjures thoughts of magic, wizardry and spiritualism, but in ancient times the definition of Druid was much broader. During the Iron Age, the Druids made up the higher-educated tier of Celtic society, including poets, doctors and spiritual leaders. The legacy of this last group is the most enduring and the most mysterious. The earliest evidence of the Druid spiritual tradition is from 25,000 years ago and is found in...
Full Article


Celtic Healings Intuitive Readings with Maria O'Farrell Carr


Recipe
Veggie-Turmeric Quinoa Recipe
Category: Vegetarian Entrees
Description: his dish gives me my Indian food kicks, along with Sweet Potatoes and Yams. This is as basic and easy a stir-fry as you’ll ever find, which includes my two favorite Indian spices: curry and turmeric. Thankfully it is possible to get those Indian-style flavors without the cream, table salt and overcooked veggies and legumes that make Indian food so heavy and difficult to digest- hence all the burping and bloating! I love this dish in the winter and often eat it cold as a salad in the summer.
Yummy and satisfying!
Full Recipe


Maria's Ireland Sacred Tours