the little big spoon

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Vegetarian Shepherd’s Pie

Vegetarian Shepherd’s Pie

A gut friendly vegetarian take on a meaty, old time classic. Shepherd’s Pie!

It’s almost spring time here in New England, but you’d never know it with our wacky weather. This past weekend was cold and snowy. So, I was in the need for something filling and comforting. And what better than a Shepherd’s Pie, veggie version.

Honestly, I don’t know if I have ever had a shepherd’s pie before. I haven’t eaten meat in almost 10 years! But if I was to have one, this recipe below is exactly how I would imagine it tasting.

Smooth and creamy potatoes, hearty vegetables, an almost stew-like texture. I tell ya, the secret is the mushrooms with the balsamic vinegar. It gives it the depth and richness that you miss not having meat.

Because this is an IBD-AID friendly meal, I substituted sweet pots for regular mashed. Not usually a tofu eater, but I did add it in this mix for an extra protein boost.

As always, if you try this recipe, let me know in the comments and tag me in any social media posts!

Can’t wait to hear how it goes.

vegetarian shepherd's pie

You’ll need …

For the filling

  • avocado oil

  • 1/4 red onion, finely chopped

  • 1 clove of minced garlic

  • 1 c carrots (about 2 organic carrots) chopped

  • 3/4 c celery stalk (1-2 celery stalks) chopped

  • 2 cups roughly chopped mushrooms

  • 1/4 tsp ginger

  • 1/8 tsp nutmeg

  • Sprinkle of rosemary

  • 2 Tbsp tomato paste

  • 1 Tbsp almond flour

  • 3/4 c vegetable broth

  • 2 Tbsp balsamic vinegar

  • 1 c cubed tofu

  • 1/2 can of peas

For the topping

  • 1 large sweet potato (the ingredients below are optional, but not necessary, but definitely make it more decadent)

  • vegan butter

  • aged organic cheddar cheese

  • unsweetened almond milk

What to do…

  1. Heat oven to 400*

  2. Boil your potato until it is soft throughout and can be poked with a fork.

  3. While your potato boils, oil a medium size frying pan, heat on medium, and begin to saute your onions.

  4. Once onions are translucent, add garlic. Stir until combined.

  5. Add carrots and celery, stir until softened but still has a bite to it.

  6. Add mushrooms and spices.

  7. In the center of your pan, make a well to mix the “roux”. Add the tomato paste and almond flour, mix until combined.

  8. Add vegetable broth and balsamic, stir until combined and the mixture thickens.

  9. Add remaining ingredients and set aside.

  10. Once potato is done, rinse, cool, and peel it.

  11. In a small bowl, mash the sweet potato. If you’re going to make a more decadent topping, add to your liking. I suggest about 1 Tbsp of vegan butter, 1/2 grated cheddar cheese, and 1 Tbsp of almond milk. Use more or less depending on the size of your potato.



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