Low Fat Vegan Pie With Sweet Potato (whats not to like??)
Who doesn’t like veggie shepherds pie? It is just a big bowl of comfort that tastes amazing and is packed full of nutrition. If you haven’t tried a veggie version, you have to.
This weekend I came up with my own recipe – a low-fat mushroom and lentil pie. It is 100% vegan, absolutely no animal products what so ever, right down to the sweet potato mash on top.
I used lentils for a number of reasons. Firstly, they are one of the worlds healthiest foods – packed with vitamins. Secondly, they are high in protein. Thirdly, they have basically no fat whatsoever.
I love mushrooms and was interested to learn that they are one of the only vegan, non-fortified dietary sources of vitamin D. (Note to self eat more mushrooms)
This recipe is so easy to make – it serves 6 and can be frozen too. The ingredients won’t break the bank either (yay).
- 2 gloves of garlic (minced)
- 1 white onion (chopped)
- 2 cups of chopped mushroom
- 1 cup of dry brown lentils
- 2/3 sweet potatoes - depending on size
- 1 1/2 cup of frozen mixed veg
- 1/2 cup of almond milk
- 500g of strained tomatoes
- 1.5 tbsp of coconut oil
- Herbs for seasoning - I used 3 tbsp of fresh basil
- Pre-heat the oven to 190 degrees
- Peel the sweet potato and chop, boil for 20 minutes
- Also boil the lentils for 20 minutes
- When the lentils and potatoes are nearly done, in a large pan saute the garlic, onion and mushrooms in your coconut oil until the onions start to turn golden
- Drain the lentils and add to the pan with the frozen veg and strained tomatoes, turn down to a low heat and leave to simmer
- Drain the potatoes and return to the pot they were boiling in, add the almond milk and mash with a tsp of black pepper
- Transfer the lentil and mushroom mix into a large oven dish before topping with your sweet potato mash
- Bake in the oven for around 20 minutes, until the mash has started to harden and golden
- Serve and enjoy!
This version of shepherds pie is amazing – even meat eaters will love it. Nothing but plant-based goodness, this dish is cruelty free and good for both us and the planet. I was surprised to learn this weekend from my studies how serious the impact agriculture has on earth (it is one of the biggest causes of global warming) – there are so many reasons to eat plant-based dishes. It is no wonder veganism is going mainstream, as more and more people every year realize the positive effects the lifestyle has on your body and the plant we live on.
Why not try this vegan shepherds pie the next time you are dreaming of a big bowl of comfort? Happy weekend! Jess x