Published on February 15, 2023

Lentil Shepard's Pie

Lentil Shepards Pie

Recipe by Erica Drost, MS, RDN

Green lentil, mushroom, onion, peas, corn, and green beans in a vegan gravy topped with mashed potatoes, baked until golden. A twist on the classic family favorite dish. Shepard’s Pie, traditionally made with ground beef, can easily be prepared with lentils for a satisfying plant-based meal. Lentils are rich in fiber, protein, and key vitamins and minerals. Packed with vegetables and comforting flavors, this meal ticks all the boxes!

Prep Time: 15-25 min | Cook Time: 30-35 min | Total Time: 45-60 min | Number of servings: 6

Ingredients

  • ¾ cup raw lentils
  • 1 pound 14 oz peeled and cut up white potato 
  • 3/4 cup soy milk 
  • 6 Tablespoon vegan margarine 
  • 1 1/4 tsp kosher salt, divided 
  • 2 1/4 tsp canola oil 
  • 3/4 cup diced red onion 
  • 2 1/4 teaspoon minced garlic 
  • 3/4 cup peeled and diced carrots 
  • 4 cups sliced mushroom 
  • 3/4 cup frozen green peas 
  • 1/2 cup frozen green beans 
  • 1 cup frozen corn 
  • 1 1/2 teaspoon fresh thyme leaves 
  • 3/4 teaspoon ground black pepper 
  • 1 1/2 cup low sodium vegetable stock 
  • 5 teaspoon cornstarch 

Directions

To cook lentils: 

  1. Cover lentils with water. Bring to a boil. Reduce heat, and simmer for 20 to 22 minutes or until lentils are tender. Drain any excess liquid. 

To cook potatoes: 

  1. Cover potatoes with 1 inch of water. Boil for 15 to 20 minutes or until completely tender. Drain well. 
  2. Mash potatoes in a large bowl until no lumps remain. Beat in soy milk in small amounts, beating after each addition. Add margarine and 1/2 teaspoon salt. Beat vigorously until potatoes are light and fluffy. 

To make Lentil Shepard’s Pie:

  1. While potatoes are cooking, heat oil in a large sauté pan over medium heat. Add onion. Sauté for 2 minutes or until slightly softened. 
  2. Add garlic. Sauté for 30 seconds or until fragrant. 
  3. Add carrots. Sauté until bright orange color. 
  4. Add mushroom. Cook for 6 to 8 minutes or until dry. 
  5. Add peas, green beans, corn, thyme, pepper and 3/4 tsp salt. Stir to combine. Cook for 1 minute. 
  6. Combine cornstarch and low sodium stock until well dissolved. Add to vegetables. Cook until slightly thickened. 
  7. Place vegetable mixture into a 9 x 13 baking dish. 
  8. Top with lentils. Spread out evenly. 
  9. Top with mashed potatoes. Using a spatula, smooth out potatoes. 
    NOTE: For a more upscale presentation, place potatoes in a piping bag fitted with a large star tip. Pipe rosettes over entire mixture. 
  10. Bake in a preheated 350-degree F. oven for 30 to 35 minutes or until heated through, bubbly and potatoes are browned. 
  11. Let rest for 10 to 15 minutes prior to cutting. 
  12. Cut into 6 even pieces, and serve. 

Nutrition Facts (per serving): 

Calories: 360 |Protein: 11 g | Carbohydrate: 53 g | Total Fat: 12 g | Saturated Fat: 3 g | Sodium: 550 mg

Erica DrostRecipe Courtesy Erica Drost, MS RDN

Erica is a Registered Dietitian Nutritionist who is passionate about partnering with individuals and communities to create sustainable eating habits that promote long term health and well-being. She aims to help people better understand the power of food in preventing/managing chronic disease such as heart disease, cancer, and diabetes. Her desire is to give patients and clients practical tools for making eating well simple, affordable, and enjoyable at all stages of life.

If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our Registered Dietitian Nutritionists at the Outpatient Medical Nutrition Therapy Office or our Diabetes Self-Management Program located in the Torrance Memorial Specialty Center, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707. Visit https://www.torrancememorial.org/Nutrition for upcoming classes and programs!