Shepherd’s Pie

This is a traditional dish in many countries in Latin America as well in other places. The original version almost always has beef, therefore, contains lots of bad cholesterol. By using chickpeas and vegetables, this vegetarian version provides plenty of protein and fiber, as well as excellent taste and texture.


Yields8 ServingsPrep Time30 minsCook Time40 minsDifficultyIntermediate

Ingredients

Mashed Potatoes
 2 lbs potatoes
 ½ cup vegetable broth
 ½ cup unsweetened soy, almond, or coconut milk
 ¼ cup cashews (optional)
 ½ tsp salt
Chickpea Purée
 3 ½ cups chickpeas, cooked
 3 cloves garlic
 ½ cup parsley, chopped
 salt to taste
Filling
 4 cups spinach, chopped
 2 leeks, chopped
 ½ red bell pepeer
 1 tsp ginger, grated (optional)
 2 celery stalks
 ½ cup vegetable broth
 salt to taste

Instructions

1

Preheat the oven to 350°F (or 180°C).

2

Peel and cut the potatoes. Boil them until they become tender.

3

Blend cashew nuts together with soymilk and vegetable broth, then add the potatoes and blend it all together. Add salt and stir well. The consistency should be soft but firm.

4

Grind the chickpeas together with the garlic cloves, parsley and a little salt in a processor. A firm mash must also be obtained

5

Sauté the leeks, celery and pepper with some water or vegetable broth. Add spinach and ginger. Cook a few more minutes. Add salt to taste.

6

Spray a baking dish with oil or cover the dish with parchment paper. Spread the mashed chickpeas on the bottom of the baking dish. Then, layer with the put the spinach filling. Finally, add the top layer of mashed potatoes, covering the filling very well.

7

Bake for 30 minutes.

Nutrition Facts

Serving Size ⅛ portion

Servings 8


Amount Per Serving
Calories 733
% Daily Value *
Total Fat 37.1g58%
Saturated Fat 23.6g119%
Trans Fat 0g
Cholesterol 0mg
Sodium 792mg33%
Total Carbohydrate 82.95g28%
Dietary Fiber 14.5g58%
Sugars 12.23g
Protein 23.65g48%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

Mashed Potatoes
 2 lbs potatoes
 ½ cup vegetable broth
 ½ cup unsweetened soy, almond, or coconut milk
 ¼ cup cashews (optional)
 ½ tsp salt
Chickpea Purée
 3 ½ cups chickpeas, cooked
 3 cloves garlic
 ½ cup parsley, chopped
 salt to taste
Filling
 4 cups spinach, chopped
 2 leeks, chopped
 ½ red bell pepeer
 1 tsp ginger, grated (optional)
 2 celery stalks
 ½ cup vegetable broth
 salt to taste

Directions

1

Preheat the oven to 350°F (or 180°C).

2

Peel and cut the potatoes. Boil them until they become tender.

3

Blend cashew nuts together with soymilk and vegetable broth, then add the potatoes and blend it all together. Add salt and stir well. The consistency should be soft but firm.

4

Grind the chickpeas together with the garlic cloves, parsley and a little salt in a processor. A firm mash must also be obtained

5

Sauté the leeks, celery and pepper with some water or vegetable broth. Add spinach and ginger. Cook a few more minutes. Add salt to taste.

6

Spray a baking dish with oil or cover the dish with parchment paper. Spread the mashed chickpeas on the bottom of the baking dish. Then, layer with the put the spinach filling. Finally, add the top layer of mashed potatoes, covering the filling very well.

7

Bake for 30 minutes.

Shepherd’s Pie
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