St. Patrick’s Day Meatless Monday Meal Idea: Shepherd’s Pie

Shepherd’s pie quickly became a staple of the Irish diet when the potato was adopted as a food crop in 1780 by Ireland. It came about at as a way to use left over meat, primarily lamb, (hence the shepherd) and vegetables in a savory stew, topped with a layer of buttery mashed potatoes, and baked.

This version however, is vegan (and gluten free). So, no shepherd is involved here.

Vegan Shepherd’s Pie
Prep time: 55 mins
Cook time: 30 mins
Total time: 1 hour 25 mins
Serves: 6-8

Ingredients
For the Cauliflower Mashed Potatoes:
1 Tbs. EV Olive Oil
2 cloves of garlic, sliced
1 head of cauliflower, roughly chopped
3 cup of cooked & drained Cannellini beans
½ cup of low sodium vegetable broth
2 Tbs. Dried Chives
Salt & Pepper to Taste

For the Vegetable Filling:
1 Tbs. EV Olive Oil
3 Carrots
3 Parsnips
4 Celery Stalks
10 Baby Bella Mushrooms
1 Medium Yellow Onion
8 oz.Tempeh or Seitan, cut into bite-size pieces*
1½ Tsp. Dried poultry seasoning (Thyme, Rosemary, and Sage)
Salt & Pepper to taste

For the Gravy:
1¼ cup of low sodium vegetable broth
2 Tbs. Nutritional Yeast
1 Tbs. Bragg Liquid Amino Acids
1 Tbs. Spelt Flour (or Flour of choice)

Instructions
Preheat oven to 350F.
Begin by making the cauliflower “potato” topping. Heat the olive oil in a small frying pan over medium heat.
Add the sliced garlic, and cook until it’s slightly browned. Remove the pan from the heat and set it aside.

Meanwhile, place 1-2 inches of water in a large pot and bring it to a simmer over medium-high heat.

Place the chopped cauliflower in a steam basket in the pot. Cover and steam until it’s fork tender (about 10-15 minutes).

In a food processor, combine the garlic-infused oil, cauliflower, cannellini beans, vegetable broth, and chives, and puree until mostly smooth. Season it with salt and pepper.

Set the cauliflower and bean topping aside while you prepare the filling.

Chop the carrots, parsnips, celery, mushrooms, and onion into bite-sized pieces.

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Heat the olive oil in a large pan over medium heat, and once hot, add the chopped vegetables. Sauté the vegetables in the olive oil for about 5-7 minutes, or until tender.

While the vegetables are cooking, in a small bowl, prepare the gravy by combining the vegetable broth, nutritional yeast, liquid aminos, and flour. Whisk the mixture until the flour is well-incorporated and no lumps remain.

Once the vegetables are tender, add the seitan and gravy and continue to sauté on low heat for 2-3 minutes.

Lightly coat 3-qt. gratin dish or casserole dish with cooking spray. Transfer the vegetable filling and gravy to the casserole dish. Top with dollops of cauliflower “mashed” potatoes and spread it out with a spatula.

Bake until heated through, 30 to 45 minutes. Let stand 10-15 minutes before serving. Enjoy!

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*Variations: You can substitute in something like tofu, lentils, or chickpeas in place of the seitan or tempeh. I prefer black lentils.

Happy St. Patrick’s Day from my family to yours!

Recipe adapted from Amanda Maguire

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2 thoughts on “St. Patrick’s Day Meatless Monday Meal Idea: Shepherd’s Pie

  1. I never thought of mixing beans into the cauliflower mash! I am trying to stay away from potatoes but my mash was missing that starchy texture. My family loves Shepard pie and we are trying to learn more about vegan eating starting with meatless Mondays. I can’t wait to make this recipe!

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