Friendly Shepherd's Pie

Servings : 6-8

Cook Time : 45-55 minutes

This delicious vegetarian version of Shepherd's Pie is loaded with savory vegetables and ground nuts, providing a wide array of protein, vitamins, calcium and other minerals. You can substitute almost any vegetable in the filling to suit your palate.

Ingredients

Topping

8 medium-large potatoes, peeled and cubed (8)
3-4 tbsp olive oil or soy margarine (45-60 ml)
2 tsp coarse sea salt (10 ml)
Several dashes ground black pepper
1/2 cup soy milk (you may need more) (125 ml)

Filling

3 tbsp olive oil or other natural oil (50 ml)
1 large onion, diced (1)
4 medium carrots, grated (4)
1 cup broccoli florets, finely chopped (250 ml)
2 ribs celery, thinly sliced (2)
1 1/2 cups fresh tomatoes, diced (375 ml)
1 1/2 cups mushrooms, thinly sliced (button mushrooms will work, but I often use portabello mushrooms) (375 ml)
1/3 cup each hazelnuts and almonds, finely ground (80 ml)
1/2 cup quick oats (125 ml)
1/4 cup flour (60 ml)
2 tbsp nutritional yeast (30 ml)
1/4 - 1/2 cup water (60-125 ml)
2 - 3 tbsp tamari (30-45 ml)
Garnish: paprika

Directions

Step 1

Preheat the oven to 350˚F (175˚C).

Step 2

Fill a large pot 3/4 full with water and 1 tsp sea salt. Bring to a boil, then add the potatoes and allow them to cook for about 20 minutes, or until they are soft.

Step 3

When the potatoes are soft, drain the water then return them to the pot. Add the olive oil or soy margarine, 1 tsp sea salt, black pepper and soy milk. Mash thoroughly with a masher or electric mixer until a creamy consistency is achieved. Taste and add more salt, pepper, oil or soy milk as necessary to reach the desired consistency. Set aside.

Step 4

While the potatoes are boiling, in another large pot sauté the onion in the oil on medium heat. Add the carrots, broccoli and celery, stirring regularly. Stir in the tomatoes, mushrooms, nuts, oats, flour and yeast. Stir thoroughly and regularly. Add the water and tamari, continuing to cook for several minutes, then remove from heat.

Step 5

Distribute the filling evenly on the bottom of a large casserole dish, then scoop spoonfuls of the topping onto the filling, gently spreading it evenly over the filling. Sprinkle paprika over the top, then place in a preheated oven and bake for about 45-55 minutes. The top should begin to turn a light golden color. I often rotate the dish halfway through the baking time to ensure even cooking through the entire dish. Remove from the oven and serve hot.

Vegan Peace