Vegetarian Shepherd’s Pie
This shepherd’s pie rivals the beef version- creamy, thick and rich tasting. Beans provide the meat-like texture.
Tips
- This shepherd’s pie rivals the beef version- creamy, thick and rich tasting. Beans provide the meat-like texture.
- For a different twist, try sweet potatoes.
- Try other cheeses such as mozzarella or Swiss.
Makes 8 servings
Cooking time: n/a
Ingredients
- 2 tsp vegetable oil 10 mL
- 2 tsp minced garlic 10 mL
- 1 cup chopped onions 250 mL
- ¾ cup finely chopped carrots 175 mL
- 1 ½ cups prepared tomato pasta sauce 375 mL
- 1 cup canned red kidney beans, rinsed and drained 250 mL
- 1 cup canned chickpeas, rinsed and drained 250 mL
- ½ cup vegetable stock (see following recipe) or water 125 mL
- 1 ½ tsp dried basil 7 mL
- 2 bay leaves 2
- 4 cups diced potatoes 1 L
- ½ cup 2% milk 125 mL
- 1/3 cup light sour cream 75 mL
- ¼ tsp freshly ground black pepper 1 mL
- ¾ cup shredded Cheddar cheese 175 mL
- 3 tbsp grated Parmesan cheese 45 mL
Instructions
Make Ahead: Prepare up to 1 day in advance. Reheat gently. Freeze for up to 3 weeks.
- Preheat oven to 350◦ F (180◦ C)
- Prep 13- by 9-inch (3 L) baking dish
- In a saucepan heat oil over medium-high heat.
- Add garlic, onions and carrots; cook 4 minutes or until onion is softened.
- Stir in tomato sauce, kidney beans, chickpeas, stock, basil and bay leaves; reduce heat to medium-low, cover and cook 15 minutes or until vegetables are tender.
- Remove bay leaves. Transfer sauce to a food processor; pulse on and off just until chunky.
- Spread over bottom of baking dish.
Notes
Canada’s Choice per Serving: 2½ Carbohydrates, ½ Meat & Alternative, 1 Fat
Nutritional Information
Per Serving
| Calories | 322 |
| Total Fat | 11 g |
| Saturated Fat | 6 g |
| Cholesterol | 27 mg |
| Sodium | 466 mg |
| Carbohydrates | 42 g |
| Fiber | 6 g |
| Protein | 15 g |
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