Healthy Shepard’s Pie
I put a healthy twist on this comfort meal for my Englishmen. It’s not a looker but it turned our really tasty! & he ate 2/3 of it even though it vegan & has a lot of vegetables (which is a HUGE win).
A classic Shepard’s Pie is made with lamb, peas & white potato. I wanted to make something meat free for a change so I used Trader Joe’s Beef-less Ground Beef. It’s been a personal favorite of mine for years, great in tacos! I mixed it with some peas, corn, carrots, spices & topped with a mixture of fluffy mashed sweet potato & cauliflower.
It’s a fairly easy & straightforward dish. While boiling the sweet potato & cauliflower sauté your onions, garlic & ‘meat’. Then add peas, carrots, corn, spices, a little tomato paste & broth. Spread the mixture into a baking sheet, 2 quart is ideal. Once the sweet potato & cauliflower has cooked for at least 10 minutes remove from heat & strain. Add salt, pepper, a little olive oil & a sprinkle of tarragon seasoning if you have. Or a Italian spice mix will do. It adds a subtile herby note I really like. Take a fork & mash thoroughly. Add sweet potato/cauliflower mash to the top of the meat mix then bake!
She’s not pretty or photogenic, but she’s packed with flavor & super healthy! Perfect no nonsense weekday dinner. Top with sharp cheddar if you’re feeling feisty ;).
Ingredients:
2-3 tbsp olive oil
1lb sweet potato
1/2 lb cauliflower
1 tsp dried oregano
1 tsp tarragon
3-4 garlic cloves, minced
salt & pepper, to taste
1 medium onion, diced
1 lb trader joe's beefless meat (or any lean protein!)
2 tbsp tomato paste
1 cup vegetable broth (or any of your preference!)
1/2 cup frozen peas
1/4 cup carrots
1/4 cup corn
The Process:
Preheat the oven to 400°F
Place sweet potatoes & cauliflower in a large pot with just enough water to cover. Bring to a boil & cook until they are tender, about 10-15 minutes.
Drain & mash sweet potatoes & cauliflower. Season with salt, pepper, a little olive oil & a pinch or tarragon. Put to the side.
Heat oil in a large pan over medium-high heat. Sauté onions & carrots for 3-4 minutes. Add corn & garlic & cook for another 5 minutes or so.
Add ground meat & mix, crumbling with a spoon or fork.
Stir in the tomato paste, peas, oregano, tarragon & broth. Simmer for a few minutes until the liquid is reduced. Add salt & pepper to taste if needed.
Spread the meat mixture into a baking dish (2-quart preferably). Add mash on top & spread it evenly.
Bake until the mash is brown, about 25-30 minutes.
Enjoy!
