This vegetarian version of the classic Shepherd's Pie uses lentils as a substitute for minced beef or lamb and the more nutritious sweet potato instead of the usual white variety. Lentils are a healthy food with a low glycemic load. They are loaded with fibre, in particular soluble fibre which breaks down as it passes through the digestive tract, forming a gel like substance that traps some substances related to high cholesterol. Soluble fibre also helps control blood sugar by delaying the emptying of the stomach and therefore slowing down the entry of sugar into the bloodstream. A cup of lentils contains about about 18g of protein and 16g of fibre. Sweet potatoes are packed full of antioxidants. They are a great source of beta carotene ( the plant form of vitamin A ) making them beneficial for the skin and eyes and vitamin C which provides support for the immune system. Like lentils, they are also rich in fibre.
Vegetarian Shepherd's Pie Recipe
- 245g / 9 oz dried brown or green lentils
- 2 bay leaves
- olive oil
- 1 onion, finely chopped
- few sprigs fresh thyme
- 2 cloves garlic, crushed or finely chopped
- 280 - 300g (10 - 12 oz) finely chopped vegetables, choose from mushrooms, leeks, peas, carrots, parsnips or tomatoes
- 1 tablespoon miso
- For the topping
- 2-3 sweet potatoes, peeled and chopped
- 1 teaspoon hulled tahini
- sea salt
- 1 tablespoon sunflower seeds
- 1 tablespoon pumpkin seeds
- 1 tablespoon sesame seeds
Method
- Rinse the lentils and put in a heavy based saucepan with bay leaves and cover with 2 -3cm of water. Cook for 30 mins over a low heat.
- Preheat the oven to 180 degrees C (350F or gas mark 4. Heat a little olive oil in a frying pan. Add onion and thyme and saute gently for 2-3 minutes.
- Add the garlic and cook for another 2-3 minutes taking care not to burn the garlic.
- Add the onion mixture to the cooking lentils along with the chopped vegetables and miso. Add more liquid if required
- Continue to cook over a low heat for 20 mins or until the mixture thickens. Keep checking the liquid to prevent the lentils from sticking to the pan
- Meanwhile make the sweet potato mash. Steam or boil the potatoes for 15 - 20 mins until they are soft. Then put into a bowl with the tahini and mash (easier to do when the potatoes are hot) adding a little sea salt to taste.
- Put the lentil mixture in an ovenproof dish. Cover with the mashed sweet potatoes and sprinkle with the seeds. Bake in the pre heated oven for 25-30 mins.
- Serve with a steamed green vegetable such as green beans or broccoli. Serves 4-6
