How to Make Comforting Lentil Shepherd's Pie with Creamy Mashed Cauliflower

Simple Summary

This hearty Lentil Shepherd's Pie with Mashed Cauliflower is a nutritious twist on the classic comfort food, featuring protein-packed lentils and creamy cauliflower topping for a delicious, lower-carb meal.

Recipe Details

• Prep Time: 20 minutes
• Cook Time: 60 minutes
• Total Time: 1 hour 20 minutes
• Servings: 6
• Difficulty: Intermediate

Ingredients

• 2 cups dried green or brown lentils, rinsed
• 1 large head cauliflower, cut into florets
• 2 tablespoons olive oil
• 1 large onion, diced
• 3 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 cup frozen peas
• 2 tablespoons tomato paste
• 1 cup vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• 1/4 cup unsweetened almond milk
• 2 tablespoons nutritional yeast (optional, for cheesy flavor)
• 2 tablespoons olive oil or vegan butter

Instructions

1. Preheat the oven to 375°F (190°C).

2. In a large pot, cook lentils according to package instructions until tender, about 20-25 minutes. Drain and set aside.

3. While lentils are cooking, steam cauliflower florets until very tender, about 10-12 minutes.

4. In a large skillet, heat 2 tablespoons olive oil over medium heat. Add onion, carrots, and celery. Sauté for 5-7 minutes until vegetables start to soften.

5. Add minced garlic and cook for another minute until fragrant.

6. Stir in cooked lentils, frozen peas, tomato paste, vegetable broth, thyme, rosemary, smoked paprika, salt, and pepper. Simmer for 5 minutes until the mixture thickens slightly.

7. Transfer the lentil mixture to a 9x13 inch baking dish, spreading it evenly.

8. In a food processor, blend the steamed cauliflower with almond milk, nutritional yeast (if using), 2 tablespoons olive oil or vegan butter, salt, and pepper until smooth and creamy.

9. Spread the mashed cauliflower over the lentil mixture, creating an even layer.

10. Bake in the preheated oven for 25-30 minutes, or until the top is lightly golden and the edges are bubbling.

11. Let cool for 5-10 minutes before serving.

Chef's Notes

• For a gluten-free version, ensure your vegetable broth is gluten-free.
• You can add other vegetables like mushrooms or bell peppers to the lentil mixture for extra flavor and nutrition.
• To make the cauliflower mash extra smooth, use an immersion blender or stand blender instead of a food processor.
• Leftovers can be stored in an airtight container in the refrigerator for up to 4 days or frozen for up to 3 months.
• For a non-vegan version, you can use dairy milk and butter in the cauliflower mash.

Nutritional Info

Per serving (approximate):

• Calories: 320
• Protein: 18g
• Fiber: 14g
• Fat: 9g (mostly healthy fats from olive oil)
• Carbohydrates: 45g
• Rich in vitamins A, C, and K, as well as folate and potassium

Serving Suggestions

• Serve hot with a side of steamed green beans or a crisp salad for added freshness.
• Pair with a glass of red wine for a cozy dinner.
• Garnish with fresh parsley or chives for a pop of color.
• For a complete meal, serve with a slice of whole grain bread to soak up the delicious lentil gravy.
• This dish is perfect for meal prep – divide into portions and reheat throughout the week for quick, nutritious lunches or dinners.