Lentil Shepherd’s Pie©

Enjoy this all time favourite with a twist. A rich mix of vegetables and brown lentils in a tasty tomato sauce topped with a crisp mashed potato layer. A great way to warm up a cold winter's night.
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Details
  • Serves 6
  • 11 Ingredients
  • 25 Minutes Prep
  • 40 Minutes Cook
  • Easy
Nutrition
  • Energy 1136kJ
  • Protein 13g
  • Fat (total) 6g
  • - Saturated Fat <1g
  • Carbohydrate (total) 36g
  • - Sugar 8g
  • Fibre 8g
  • Sodium 84mg

Ingredients

1 Kg potatoes, peeled and diced

1 tablespoon oil

1 medium onion, chopped

1 stalk celery, finely chopped

1 large carrot, finely chopped

1 teaspoon curry powder

500g jar low-sodium tomato-based pasta sauce

3 1/2 cups cooked brown lentils

1 cup frozen peas

1 tablespoon almond butter

1/2 cup soy or rice milk fortified with calcium/B12

Method

  1. Preheat oven to 350°F/180°C.
  2. Place potatoes in a large saucepan and cover with hot water. Bring to a boil, then reduce heat and simmer until tender.
  3. Heat oil in a medium pot and sauté onion, celery and carrot until soft.
  4. Add curry powder and sauté for 1 minute.
  5. Add pasta sauce, lentils and peas, and bring to a boil.
  6. Reduce heat and simmer for 5 minutes.
  7. Drain potatoes, and add almond spread and soy milk. Mash until smooth.
  8. Spoon lentil mixture into one large oven-proof dish or 6 one-cup small oven-proof dishes.
  9. Top with mashed potato.
  10. Bake in a moderate oven for 40 minutes.

Dietitian Notes / Recipe Tips

Lentils are good quality carbohydrate and a great source of soluble fibre. Soluble fibre helps lower cholesterol levels.

Lentils can be a cheap and healthy substitute or partial-substitute for meat. Try aiming for a meat-free meal once a week and experiment with legumes and lentils in your cooking.

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Provider Acknowledgement

Recipe kindly provided by Sanitarium Health & Wellbeing Company.

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