Main Meals

 

 

Vegetarian Curried Lentil Shepherd's Pie 

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Description:
Traditional shepherd's pie is usually made with ground meat and white potatoes. This one has sweet potatoes mixed in. The curried lentil filling is sandwiched between two layers of creamy potato filling that are sitting on a crouton crust which is baked on top of sweet zucchini. Serve this as an entree with a simple chopped tomato salad.








Ingredients:
2 medium or large sweet potatoes, peeled and cubed
6 medium or large white potatoes, peeled and cubed
1 tablespoon exra-virgin olive oil
1 tablespoon Italian seasoning
1 tablespoon Cajun seasoning

CURRIED LENTIL FILLING:
3 1/4 cups purified water
1 bay leaf
1 cup lentils
2 teaspoons Cajun seasoning
1 cup sliced onions
2 cloves garlic
1 cup sliced shiitake or button mushrooms
1/2 cup broccoli florets
1/2 cup yellow or red bell pepper
1 tablespoon extra-virgin olive oil
2/3 cup nutritional yeast*
1 teaspoon curry powder
1 teaspoon salt
1 tablespoon cornstarch
1 zucchini, cut in rounds (about 2 cups)
1 cup bread crumbs or premade croutons

GARNISH:

1/2 cup thinly sliced scallions or green onion


Directions:
1. Preheat oven to 350°F.

2. Bring a large pot of water to a boil. Drop the cubed sweet and white potatoes into the water and simmer for 45 minutes. They should be easily pierced with a fork.

3. Strain the potatoes, reserving 2 cups of the water. Pour 1 cup of the water back into the pot and mash the potatoes using a potato masher or a large fork.

4. Add the olive oil, Italian seasoning and Cajun seasoning and mash again until seasonings are completely blended into the potatoes.

5. Meanwhile, cook the lentils: Bring 3 cups of the water to a boil. Add the bay leaf, lentils and Cajun seasoning and cook for 45 minutes. Remove from heat when completely cooked and let cool briefly. Drain off any liquid.

6. Saute the onions, garlic, mushrooms, broccoli and bell peppers in the olive oil in a large saucepan until the onions are transparent and limp, about 4 minutes.

7. Add the reserved cup of potato water, nutritional yeast, salt and curry powder and stir until everything is blended in. Add to the cooked lentils.

8. Dissolve the cornstarch in the remaining 1/4 cup water and stir it into the lentil and vegetable mixture. Continue to cook for 3 more minutes, until the sauce thickens. Remove from heat.

9. Line the bottom of a casserole dish with the zucchini rounds. Sprinkle half of the bread crumbs or croutons on top of the zucchini.

10. Spoon out 4 cups of the mashed potatoes and spread across the zucchini rounds.

11. Spoon out 2 cups of the curried lentils and spread on top of the potatoes.

12. Spoon the remainder of the mashed potatoes and smooth them out on top. Sprinkle the rest of the bread crumbs and the scallions or green onion on top.

13. Bake for 50 minutes. Let cool for 15 minutes before cutting and serving.


Servings: Serves 6 as a supper entrée or 12 as a side dish


Nutrient Information:
Per Serving: Calories 503.1 Fat 6.8g Saturated Fat 1.1g (11.8% of calories from fat) Protein 22.8g Carbohydrate 92.2g Cholesterol 0mg Fiber 22.3g


Notes: Nutritional yeast is high in B vitamins, and it is often sprinkled over various foods for added flavor. You can find it in health food stores. Watch the ingredients in seasoning combinations, they often contain cottonseed oil and sometimes MSG, neither of which are healthy ingredients. This recipe is from THE HEALTHY KITCHEN - Recipes for a Better Body, Life, and Spirit by Andrew Weil, M.D and Rosie Daley (Knopf)


Special Diet: Vegetarian, Low Sodium, High Iron, Low Fat, High Protein, High Fibre


Category: Main Meals

Submitted By: OK In Health



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Wellness Tip
Don't forget to...
ALWAYS carefully rinse off the tops of canned sodas or foods to wipe off pasta packaging, cereal boxes, and so on. Almost everything you buy in a supermarket was stored in a warehouse at one time or another, your country or another and some have rodents and may carry the Hanta virus and other bacterias. Most of us remember to wash vegetables and fruits but never think of boxes and cans. Whenever you buy any canned soft drink, please make sure that you wash the top with running hot water and soap or, if that is not available, drink with a straw.


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