Shepard’s Pie with Lentils (Vegetarian)

Ingredients:

  • For the gravy:
  • 2 teaspoons oil (ex. olive, canola, or vegetable)
  • ¼ cup onion, chopped
  • 1 clove garlic, finely chopped
  • 2 teaspoons all-purpose flour
  • 1 cup broth (use vegetable broth to make the dish vegetarian)
  • For the filling:
  • 2 cups cooked brown lentils
  • ½ teaspoon paprika or chili powder (or your favorite seasonings)
  • ½ teaspoon granulated onion or onion powder (or your favorite seasonings)
  • ½ teaspoon granulated garlic or garlic powder (or your favorite seasonings)
  • ¼ teaspoon oregano (optional)
  • 1 cup frozen or canned vegetables (ex. peas, carrots, or mixed vegetables)
  • 1 ½ to 2 cups instant mashed potatoes, cooked according to package instructions or 1 ½ to 2 cups prepared mashed potatoes
  • Salt and pepper, to taste

Directions:

  1. Wash hands with soap and warm water. 
  2. Rinse vegetables before preparing and prepare as directed above.
  3. In a medium saucepan on medium low heat, add oil, onion, and garlic. Cook until onion and garlic are soft and fragrant, about 2 to 3 minutes.
  4. Add flour to saucepan and stir to combine. Cook for additional 1-2 minutes to form a thick paste, also known as a roux. Add broth and mix well, until there are no lumps of flour remaining. Simmer until gravy has thickened, about 5 minutes.
  5. Mix lentils, spices, and frozen vegetables into the gravy and stir to combine. Cook for additional 2 minutes.  
  6. Add salt and pepper, to taste.
  7. In a medium sized baking pan (8×8 or 9×9) add filling and spread evenly. 
  8. Add prepared instant mashed potatoes on top of lentils and spread evenly to form a potato crust.
  9. Bake in oven at 375°F until the lentil mixture begins to bubble, about 15-20 minutes. 
  10. Serve immediately.

Nutrition Facts (Per Serving):

Calories, 170; Carbohydrate, 27 g; Protein, 7 g; Total Fat, 3.5 g; Saturated Fat, 0.5 g; Trans Fat, 0 g; Cholesterol, 0 mg; Fiber, 6 g; Total Sugars, 3 g; Sodium, 580 mg; Calcium, 28 mg; Folate, 117 mcg; Iron, 3 mg.

Makes 6 servings, approximately 1 cup each

The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-352-8401. This institution is an equal opportunity provider and employer. This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP.

https://www.azhealthzone.org/recipes

Shepard’s Pie with Lentils (Vegetarian)

Rate this Recipe
Shepard’s Pie with Lentils (Vegetarian)
Dinner
2.07 Rating

Ingredients

  • For the gravy:
  • 2 teaspoons oil (ex. olive, canola, or vegetable)
  • ¼ cup onion, chopped
  • 1 clove garlic, finely chopped
  • 2 teaspoons all-purpose flour
  • 1 cup broth (use vegetable broth to make the dish vegetarian)
  • For the filling:
  • 2 cups cooked brown lentils
  • ½ teaspoon paprika or chili powder (or your favorite seasonings)
  • ½ teaspoon granulated onion or onion powder (or your favorite seasonings)
  • ½ teaspoon granulated garlic or garlic powder (or your favorite seasonings)
  • ¼ teaspoon oregano (optional)
  • 1 cup frozen or canned vegetables (ex. peas, carrots, or mixed vegetables)
  • 1 ½ to 2 cups instant mashed potatoes, cooked according to package instructions or 1 ½ to 2 cups prepared mashed potatoes
  • Salt and pepper, to taste

Directions

  1. Wash hands with soap and warm water. 
  2. Rinse vegetables before preparing and prepare as directed above.
  3. In a medium saucepan on medium low heat, add oil, onion, and garlic. Cook until onion and garlic are soft and fragrant, about 2 to 3 minutes.
  4. Add flour to saucepan and stir to combine. Cook for additional 1-2 minutes to form a thick paste, also known as a roux. Add broth and mix well, until there are no lumps of flour remaining. Simmer until gravy has thickened, about 5 minutes.
  5. Mix lentils, spices, and frozen vegetables into the gravy and stir to combine. Cook for additional 2 minutes.  
  6. Add salt and pepper, to taste.
  7. In a medium sized baking pan (8×8 or 9×9) add filling and spread evenly. 
  8. Add prepared instant mashed potatoes on top of lentils and spread evenly to form a potato crust.
  9. Bake in oven at 375°F until the lentil mixture begins to bubble, about 15-20 minutes. 
  10. Serve immediately.

Nutrition Facts (Per Serving)

Calories, 170; Carbohydrate, 27 g; Protein, 7 g; Total Fat, 3.5 g; Saturated Fat, 0.5 g; Trans Fat, 0 g; Cholesterol, 0 mg; Fiber, 6 g; Total Sugars, 3 g; Sodium, 580 mg; Calcium, 28 mg; Folate, 117 mcg; Iron, 3 mg.

Makes 6 servings, approximately 1 cup each

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