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Hearty Lentil & Mushroom Shepherd's Pie with Cauliflower Parsnip Mash
Transform classic shepherd's pie with nutrient-rich lentils, mushrooms, and a creamy cauliflower parsnip mash. Dive into this healthy makeover today!
Shepherd's pie is a comforting classic that warms the soul, but its traditional version can be quite heavy on calories and fats. In this innovative makeover, we swap out the usual meat filling for a hearty combination of lentils and mushrooms, rich in plant-based proteins and fiber. The topping is a creamy, luscious mash made from cauliflower and parsnips, which provides a lower-carb alternative to the traditional potato mash, while still offering that satisfying creaminess.
This recipe is not only a delight to your taste buds but also a fantastic way to pack in more vegetables and nutrients without sacrificing flavor. Lentils are an excellent source of plant-based protein and iron, while mushrooms bring in umami depth that mimics the savory notes of meat. The mash is infused with garlic and a hint of nutmeg, uplifting the flavors and making this dish a nutritious yet indulgent choice for any meal.
Recipe Overview
Prep Time
20 mins
Cook Time
40 mins
Total Time
60 mins
Servings
6
Calories
410 kcal
per serving
Cuisine
Mediterranean
Transform classic shepherd's pie with nutrient-rich lentils, mushrooms, and a creamy cauliflower parsnip mash. Dive into this healthy makeover today!
Ingredients
- • brown lentils: 1 cup, rinsed
- • mushrooms: 2 cups, sliced
- • onion: 1, diced
- • carrots: 2, diced
- • celery: 2 stalks, diced
- • garlic: 3 cloves, minced
- • vegetable broth: 3 cups
- • tomato paste: 2 tablespoons
- • fresh thyme: 1 teaspoon, chopped
- • fresh parsley: 1 tablespoon, chopped
- • cauliflower: 1 medium head, cut into florets
- • parsnips: 2, peeled and chopped
- • olive oil: 2 tablespoons
- • unsweetened almond milk: 1/2 cup
- • nutmeg: 1/4 teaspoon
- • salt and pepper: to taste
Instructions
- 1 Preheat your oven to 375°F (190°C).
- 2 In a large pot, combine the lentils, sliced mushrooms, onion, carrots, celery, and garlic. Add the vegetable broth and bring to a boil. Reduce the heat to a simmer and cook for 20 minutes, or until the lentils are tender.
- 3 Stir in the tomato paste, thyme, parsley, salt, and pepper into the lentil mixture. Let it simmer for another 5 minutes to thicken slightly.
- 4 While the lentils are cooking, steam the cauliflower and parsnips until tender, about 10-12 minutes. Drain well.
- 5 In a blender or food processor, combine the steamed cauliflower and parsnips with olive oil, almond milk, nutmeg, salt, and pepper. Blend until smooth and creamy.
- 6 Transfer the lentil and mushroom mixture into a baking dish, spreading it evenly. Top with the cauliflower-parsnip mash and smooth the surface with a spatula.
- 7 Bake in the preheated oven for 20 minutes, or until the top is golden brown and bubbling. Let it cool slightly before serving.
Serving Suggestions
- • This hearty pie pairs wonderfully with a crisp green salad dressed in lemon vinaigrette, adding a refreshing contrast to the creamy pie. Consider serving it alongside roasted Brussels sprouts or asparagus for added nutrients and color. For a delightful beverage pairing, a glass of chilled white tea with a hint of lemon complements the earthy flavors beautifully.
Storage Tips
Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat individual portions in the microwave or cover and warm in the oven at 350°F (175°C) until heated through. For longer storage, freeze individual servings for up to 2 months, thawing in the refrigerator overnight before reheating.
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