Lentil Shepherds Pie

| LENTIL SHEPHERDS PIE | 

This is one cozy, hearty, won't believe it's low calorie, meal! Perfect for meal prep or a family meal. Stacked with protein from lentils and nutritional yeast, and seasoned generously with spices, onion, and garlic. I'm so excited for you to try this one!!! 

Recipe makes 4 servings

Macros per serving:

385 cals - 5g fat - 55g carbs - 30g protein

 

Ingredients

1 tbsp olive oil 

1/2 yellow onion, diced

2 cloves garlic, chopped

1 tbsp dried parsley 

1 tbsp smoked paprika

1/4 tsp cumin 

1 tbsp tomato paste

2 tbsp soy sauce 

1 tsp vegetable bouillon paste + 2 cups water (or sub 2 cups vegetable broth)

1 1/2 cups frozen pea & carrot mix 

4 cups cooked, brown lentils 

1 tsp salt

1 tsp black pepper

 

Top

2 cups cauliflower, chopped

1/2 cup nutritional yeast 

1/3 cup vegan greek yogurt

1/4 tsp salt

Recipe

Canned lentils: drain, rinse, and set aside.

Dry lentils: Cook 2 cups dry lentils for a bit more than 4 cups cooked lentils. Cool and set aside.

Preheat the oven to 375 F.

Preheat a pan to medium heat and add 1 tbsp olive oil, coating the bottom of the pan.

Add in chopped onion and cook until softened, 3-4 minutes.

Add in chopped garlic cloves and cook another 2-3 minutes.

Add in spices: dried parsley, paprika, and cumin. Toss through the garlic and onions until fragrant, 1 minute.

Add in tomato paste, soy sauce, vegetable bouillon paste & 2 cups water, frozen pea & carrot mix, lentils, salt, and pepper. Mix everything together really well. 

Reduce heat to a low simmer and cook until liquids have reduced by 2/3, about 8-10 minutes. Turn off heat.

 

Add 4 cups water to a small pot and bring water to a boil.

Add in chopped cauliflower and boil until a fork easily slides through, 4-6 minutes.

Drain the cauliflower and add to a high speed blender with nutritional yeast, vegan greek yogurt, and salt. Blend until smooth.

 

Add the lentil mixture to a small casserole dish and smooth from edge to edge.

Top with cauliflower mix and smooth from edge to edge.

Place the shepherds pie in the oven and bake for 25 minutes, or until the top is nice and golden.

Set aside to cool for 15-20 minutes.

 

Plate into 4 bowls or containers. 

Top with fresh or dried parsley if desired.

Enjoy!

 

 

Shepherds pie will last in the fridge in a sealed container for up to 4 days.

 

Want to improve your nutrition and embrace more plant-based eating in 2025? Join the High Protein Vegan Community! We're creating protein-packed, meal-prep-friendly dishes that are loaded with fiber and bursting with flavour!

 

Next try the Baked Mac n' Cheese from the High Protein Dinner Ebook.

Please keep in mind all recipe macronutrients and calories are calculated to the best of my ability, but may vary slightly.