PLANT FORWARD SHEPHERD’S PIE
Yields: 8 Servings
INGREDIENTS FOR MEAT MIXTURE:
• 1-2 Tbs. Olive Oil
• ½ medium onion (~¾ cup chopped)
• 1-2 stalks celery (~¼ cup chopped)
• 2 cloves garlic minced (~2 Tbs)
• One 8 oz package of mixed gourmet mushrooms, finely chopped
• 1-pound lean ground meat (elk, beef, turkey)
• Two cups of cooked lentils (~½ cup dried)
• Two cups cooked bulgur wheat (~2/3 cup uncooked bulgur wheat)
• Chicken broth or water to cook bulgur wheat (~11 fluid ounces) + 2-4 tbs for deglazing vegetables
• ½ tsp Thyme
• ¼ tsp Marjoram
• ¼ tsp Rosemary
• Salt and pepper to taste (~ 1 tsp each)
INGREDIENTS FOR MIDDLE LAYER:
• ¾ cup frozen peas
• ¾ cup frozen carrots (Can used mixture of frozen peas and carrots and use 1 ½ cups)
INGREDIENTS FOR POTATO TOPPING:
Mix the following ingredients together.
• 2 medium sized, yellow Yukon potatoes steamed and mashed
• ½ head of cauliflower steamed and mashed
• 2 Tbs butter
• Salt and pepper to taste
OR
• 2 medium sized, sweet potatoes cooked and mashed
• 2 Tbs butter
• ¼ cup skim milk or oat milk or almond milk
• Salt and pepper to taste
PREPARATION:
1. Preheat Oven to 375 degrees Fahrenheit
2. Heat olive oil in large skillet or Dutch oven
3. On medium heat, cook onions, celery, and garlic until translucent, stirring frequently.
4. Add mushrooms and cook for another 5-8 minutes until mixture has browned; add a few tablespoons broth to deglaze the pan if necessary
5. Add ground meat and cook, breaking the meat up as it cooks until it is no longer pink. Drain excess fat if needed.
6. Add thyme, marjoram, rosemary, plus salt and pepper to taste and cook for 1-2 minutes.
7. Add in 2 cups cooked bulgur wheat and 2 cups cooked lentils. Stir well and transfer to a two-to-three-quart casserole dish
10. Sprinkle frozen peas and carrots on top (no need to cook first)
11. Top with mashed potato-cauliflower mixture or sweet potato mixture.
12. Bake for about 30 minutes until potatoes start to brown and internal temperature >140 degrees.
NUTRITION FACTS:
Plant forward recipe compared to a traditional recipe:
Amount per serving
Calories: 228 (488)
Total Fat: 6.2 grams (27.7g)
Saturated Fat: 2.5 grams (16.2g)
Cholesterol: 17 mg (83 mg)
Sodium: 502 mg (2706 mg)
Total Carbohydrate: 32.8 grams (45 g)
Dietary Fiber: 10 grams (4.3 grams)
Sugars: 4 grams (6 g)
Protein: 12.4 grams (15.9 g)