Mushroom & lentil shepherd's pie
A savory lentil and mushroom filling under a golden mashed-potato top. Vegan comfort food that feeds four.
- Total time
- 70 min
- Servings
- 4
- Calories
- 561
- Protein
- 25 g
- Protein
- 25 g 17%
- Carbs
- 94 g 65%
- Fat
- 12 g 19%
- Vegetarian
- Vegan
- Pescatarian
- Dairy-free
- Egg-free
- Nut-free
- No pork or alcohol
- No added sugar
Ingredients
- 1000 gpotato, peeled and chunked
- ½ cupsoy milk
- 3 tbspolive oil
- ¾ tspsalt
- ½ tspblack pepper
- 1 mediumonion, chopped
- 150 gcarrot, diced
- 3 clovesgarlic, minced
- 300 gmushroom, chopped
- 2 tspthyme, leaves
- 2 tbsptomato paste
- 200 glentils, brown or green, rinsed
- 600 mlvegetable broth
- 1 tbspsoy sauce
- 150 gpeas
Steps
- Simmer the lentils in the broth for 20 to 25 minutes until tender, with most of the liquid absorbed.
- Meanwhile boil the potatoes in salted water for 15 to 18 minutes until soft. Drain and mash with the soy milk, 2 tbsp of the oil and half the salt.
- Heat the rest of the oil in a pan and cook the onion and carrot for 6 minutes. Add the garlic, mushrooms and thyme and cook for 6 to 8 minutes until the mushrooms brown.
- Stir in the tomato paste, then the lentils with their liquid, the soy sauce, peas, pepper and remaining salt.
- Heat the oven to 200 °C (400 °F). Spoon the filling into a baking dish, spread the mash on top and rough it up with a fork. Bake for 20 minutes until golden.
What a serving gives you
High in Protein (49% DV), Dietary fiber (56% DV), Iron (39% DV), Magnesium (29% DV), Phosphorus (35% DV), Potassium (44% DV), Zinc (≥32% DV), Copper (118% DV), Manganese (≥66% DV), Vitamin A (≥39% DV), Vitamin C (84% DV), Vitamin K (≥25% DV), Thiamin (B1) (77% DV), Riboflavin (B2) (53% DV), Niacin (B3) (53% DV), Pantothenic acid (B5) (65% DV), Vitamin B6 (78% DV), Folate (≥82% DV), Choline (≥20% DV)
Low in cholesterol
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (60)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 561 kcal | 83.3 kcal | |
| Protein | 24.5 g | 3.64 g | 49% |
| Carbohydrate | 94 g | 13.9 g | 34% |
| Dietary fiber | 15.7 g | 2.33 g | 56% |
| Total sugars | ≥11.5 g | ≥1.71 g | |
| Added sugars | ≥0 g | ≥0 g | ≥0% |
| Starch | ≥63.7 g | ≥9.45 g | |
| Water | 535 g | 79.3 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 12.1 g | 1.79 g | 15% |
| Saturated fat | 1.75 g | 0.259 g | 9% |
| Trans fat | ≥0 g | ≥0 g | |
| Monounsaturated fat | 7.65 g | 1.13 g | |
| Polyunsaturated fat | 2.01 g | 0.299 g | |
| Omega-3 ALA | ≥0 g | ≥0 g | |
| Omega-3 EPA | ≥0 g | ≥0 g | |
| Omega-3 DHA | ≥0 g | ≥0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 131 mg | 19.5 mg | 10% |
| Iron | 7.09 mg | 1.05 mg | 39% |
| Magnesium | 122 mg | 18 mg | 29% |
| Phosphorus | 441 mg | 65.4 mg | 35% |
| Potassium | 2068 mg | 307 mg | 44% |
| Sodium | 1138 mg | 169 mg | 49% |
| Zinc | ≥3.54 mg | ≥0.525 mg | ≥32% |
| Copper | 1.07 mg | 0.158 mg | 118% |
| Manganese | ≥1.51 mg | ≥0.224 mg | ≥66% |
| Selenium | ≥9.65 mcg | ≥1.43 mcg | ≥18% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | ≥352 mcg | ≥52.3 mcg | ≥39% |
| Vitamin C | 76 mg | 11.3 mg | 84% |
| Vitamin D | 0.514 mcg | 0.076 mcg | 3% |
| Vitamin E | ≥2.38 mg | ≥0.353 mg | ≥16% |
| Vitamin K | ≥30.4 mcg | ≥4.5 mcg | ≥25% |
| Thiamin (B1) | 0.927 mg | 0.138 mg | 77% |
| Riboflavin (B2) | 0.683 mg | 0.101 mg | 53% |
| Niacin (B3) | 8.41 mg | 1.25 mg | 53% |
| Pantothenic acid (B5) | 3.26 mg | 0.483 mg | 65% |
| Vitamin B6 | 1.32 mg | 0.196 mg | 78% |
| Folate | ≥328 mcg | ≥48.7 mcg | ≥82% |
| Vitamin B12 | 0.367 mcg | 0.054 mcg | 15% |
| Choline | ≥112 mg | ≥16.6 mg | ≥20% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | ≥0.22 g | ≥0.033 g | |
| Threonine | ≥0.869 g | ≥0.129 g | |
| Isoleucine | ≥0.887 g | ≥0.132 g | |
| Leucine | ≥1.44 g | ≥0.213 g | |
| Lysine | ≥1.41 g | ≥0.209 g | |
| Methionine | ≥0.255 g | ≥0.038 g | |
| Cystine | ≥0.284 g | ≥0.042 g | |
| Phenylalanine | ≥1.01 g | ≥0.15 g | |
| Tyrosine | ≥0.563 g | ≥0.084 g | |
| Valine | ≥1.19 g | ≥0.177 g | |
| Arginine | ≥1.53 g | ≥0.227 g | |
| Histidine | ≥0.551 g | ≥0.082 g | |
| Alanine | ≥0.987 g | ≥0.146 g | |
| Aspartic acid | ≥3.09 g | ≥0.458 g | |
| Glutamic acid | ≥3.78 g | ≥0.561 g | |
| Glycine | ≥0.831 g | ≥0.123 g | |
| Proline | ≥0.849 g | ≥0.126 g | |
| Serine | ≥0.948 g | ≥0.141 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | ≥0 mg | ≥0 mg | |
| Alcohol | ≥0 g | ≥0 g |