Meatless Shepherd's Pie Recipe

Looking for an easy Meatless Shepherd's Pie recipe? Learn how to make Meatless Shepherd's Pie using healthy ingredients.


Submitted by djb45

Makes 8 servings



Takes about 1 1/4 hours to assemble and 30 minutes to bake.

Recipe Ingredients for Meatless Shepherd's Pie

5 medium russet potatoes
4 tablespoons Original Natural Buttery Spread
2 cups warm unsweetened almond milk
1/2 cup Kasha Buckwheat Roasted Organic
2/3 cup bulgur
2 cups minced onions
2 garlic cloves, minced
2 carrots, chopped fine
2 cups sliced mushrooms
1 1/2 tablespoons whole grain flour
1 cup corn
1 cup peas
3 tablespoons parsley

Recipe Directions for Meatless Shepherd's Pie

  1. Cook the potatoes, drain, and return to pot. Add 2 tablespoon buttery spread and salt and pepper to taste. Mash the potatoes with 1/2 cup of the warm milk until potatoes are fairly smooth. Set aside.

  2. In saucepan, bring 1 1/2 cups water to boil and add the kasha. Reduce the heat and simmer the kasha uncovered for 15 minutes. Add 1 1/2 cups more water and bring the mixture to a boil. Then add the bulgur, cover the pan, and take off heat. Let the grain stand undisturbed for 10 minutes. Transfer the contents to a large bowl.

  3. In a large saucepan, heat the remaining 2 tablespoons buttery spread. Add the onions, garlic, and carrots and saute them over medium heat, stirring frequently, until onions soften.

  4. Add the mushrooms and continue cooking for 3 to 4 minutes, stirring frequently.Sprinkle the flour over the vegetables and stir constantly for 2 minutes until the flour begins to brown. Pour the remaining 1 1/2 cups milk over the vegetables and turn the heat to high. While the sauce boils, stir with a whisk until it is smooth. Turn the heat down and simmer sauce for 5 minutes. Add the corn and peas.

  5. Add the vegetable-gravy mixture to the bowl of kasha and bulgur. Stir well. Butter a 10" pie pan or casserole dish and spoon the vegetable-grain mixture into it. Smooth the mixture than spoon on the mashed potatoes, leaving an uneven top surface. (At this point you can refrigerate the dish for up to 2 days.)

  6. Preheat oven to 350. Bake uncover for 30 minutes or 45 minutes if the pie was refrigerated. Garnish with parsley.

Categories

Main Dish, Bake, Vegetarian

Nutrition Facts
Serving Size 326.9g
Amount Per Serving
Calories
289
Calories from Fat
66
% Daily Value*
Total Fat
7.3g
11%
Saturated Fat
1.9g
10%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
134mg
6%
Potassium
897mg
26%
Total Carbohydrates
50.3g
17%
Dietary Fiber
9.4g
38%
Sugars
5.5g
Protein
8.0g
Vitamin A 60% Vitamin C 67%
Calcium 11% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • Low in sodium
  • High in dietary fiber
  • Very high in vitamin A
  • Very high in vitamin C
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