Lentil Shepherd’s Pie©
- Serves 6
- 11 Ingredients
- 25 Minutes Prep
- 40 Minutes Cook
Nutrition per serve
- Energy 1136kJ
- Protein 13g
- Fat (total) 6g
- - Saturated Fat <1g
- Carbohydrate (total) 36g
- - Sugar 8g
- Fibre 8g
- Sodium 84mg
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
- Preheat oven to 350°F/180°C.
- Place potatoes in a large saucepan and cover with hot water. Bring to a boil, then reduce heat and simmer until tender.
- Heat oil in a medium pot and sauté onion, celery and carrot until soft.
- Add curry powder and sauté for 1 minute.
- Add pasta sauce, lentils and peas, and bring to a boil.
- Reduce heat and simmer for 5 minutes.
- Drain potatoes, and add almond spread and soy milk. Mash until smooth.
- Spoon lentil mixture into one large oven-proof dish or 6 one-cup small oven-proof dishes.
- Top with mashed potato.
- 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.
Recipe kindly provided by Sanitarium Health & Wellbeing Company.