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Vegetarian Shepherd's Pie Recipe

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


Submitted by karmakrash

Makes 6 servings



This is adapted from The Voluptuous Vegan. The original called for tempeh and soy milk (I prefer tofu and consume dairy). I also reduced the amounts of olive oil called for in the original. The pie can be assembled a day in advance and baked just before serving.

Recipe Ingredients for Vegetarian Shepherd's Pie

1 pound zucchini
1 tsp olive oil
1 tsp dried thyme
2 pounds potatoes, peeled and boiled
3 cloves garlic
1 tbsp olive oil
1/2 cup nonfat milk
1 tbsp fresh horseradish, grated
8 ounces extra-firm tofu, pressed, drained, and crumbled
2 tsp olive oil
2 medium onions, chopped
3 cloves garlic, minced
2 tsp fennel seeds, ground
1 tsp dried thyme
1 tsp dried savory
1/2 tsp dried sage
1 1/2 tsp paprika
3 tbsp soy sauce
1/2 cup water
1 tbsp lemon juice, fresh
1/2 tsp cayenne (or to taste)
1 pound spinach

Recipe Directions for Vegetarian Shepherd's Pie

  1. Prepare the zucchini: Slice the zucchini lengthwise. Brush with 1 tsp olive oil and place on a baking sheet. Sprinkle with dried thyme and salt and pepper to taste. Bake at 350 degrees for 20 minutes or until soft.

  2. Prepare the potatoes: mash the potatoes with 3 cloves of garlic (peeled), 1 tbsp olive oil, milk, and horseradish. Add salt and pepper to taste.

  3. Wilt the spinach.

  4. Prepare the tofu: Saute the onions in 2 tsp olive oil. Add the garlic, fennel, thyme, savory, sage, and paprika. Cook for 5 minutes. Add the soy sauce and water. When the liquid is absorbed, add the lemon juice and cayenne. Add salt and pepper to taste.

  5. Assemble the pie: Lightly oil a casserole pan and layer the zucchini in the bottom, side-by-side, then add a second layer of zucchini at a right angle. Add a layer of spinach then the tofu mixture. Cover the pie with mashed potatoes.

  6. Bake at 350 degrees for 45 minutes.

Categories

Main Dish, Advance, Vegetarian

Nutrition Facts
Serving Size 439.6g
Amount Per Serving
Calories
246
Calories from Fat
68
% Daily Value*
Total Fat
7.6g
12%
Saturated Fat
1.0g
5%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
551mg
23%
Potassium
1442mg
41%
Total Carbohydrates
37.5g
12%
Dietary Fiber
7.9g
32%
Sugars
6.7g
Protein
11.5g
Vitamin A 153% Vitamin C 118%
Calcium 23% Iron 27%
* 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
  • Low in saturated fat
  • Very low in cholesterol
  • High in dietary fiber
  • High in iron
  • Very high in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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