Vegan shepherd’s pie

Filling, warming and comforting low carb vegan shepherd's pie
low carb vegan shepherd's pie

Warm comforting filling food, low carb vegan shepherd’s pie is a delicious meal great for batch cooking and a perfect winter’s day family meal.

Following a low carb vegan diet can be tricky as many of the typical pairing foods which are high in protein and fats are not plant based. Also higher protein sources of plant based foods tend to be higher in carbs, meaning that carb servings need to be balanced carefully,

In this Vegan shepherd’s pie I use a celeriac mash to top the pie which is lower carb than a mashed potato topping.

low carb vegan shepherd's pie

Vegan shepherd’s pie

Filling, warming and comforting low carb vegan shepherd's pie
Prep Time: 10 minutes
Cook Time: 1 hour
Total Time: 1 hour 10 minutes
Course: Main Meals
Cuisine: British
Diet: Diabetic, Gluten Free, Vegan, Vegetarian
Keyword: cottage pie, pie, shepherd’s pie, vegan, vegetarian
Free or Membership Recipe: Free Recipe
Nut Free Recipe: Nut Free
Free from: coconut, dairy, eggs, gluten, nuts
Servings: 6 servings
Calories: 197kcal
Author: Jo Paterson

Ingredients

For the pie filling

  • 1 tbsp olive oil
  • 1 large onion diced
  • 2 whole cloves of garlic chopped
  • 300 grams butternut squash diced
  • 1 large leek sliced
  • 1 stick celery chopped
  • 100 grams button mushrooms halved
  • 100 grams chestnut mushrooms sliced
  • 125 grams red split lentils rinsed in cold water
  • 600 ml vegetable stock hot
  • 1 tbsp tomato purée
  • 1 heaped tsp marmite
  • 2 whole dried bay leaves
  • ½ tsp dried thyme
  • 1 splash vegan white wine (optional)
  • 1 tsp dried rosemary
  • ½ tsp fresh parsley (optional) chopped for garnishing
  • salt & pepper to taste

For the celeriac mash

  • 500 grams celeriac 1 whole celeriac, peeled & diced
  • 1 clove garlic peeled and smashed
  • 300 ml vegetable stock (or dairy free milk)
  • 1 tsp thyme fresh or dried
  • ¼ tsp salt
  • 1 tsp plant based margarine
  • 1 pinch salt & black pepper to taste

Instructions

For the pie filling

  • Soften the onion, leeks and garlic in some olive oil on a medium heat
  • Add a drop more olive oil, then add the butternut squash to cook for approx. 3-5 minutes
  • Add a splash of wine if using to help deglaze the pan (scrape the bottom with the spoon/spatula to get all the flavours from the pan)
  • Add in the celery and mushrooms, cooking for a few minutes until any water from the mushrooms has reduced
  • Add the tomato puree and marmite into the hot vegetable stock, stirring until dissolved
  • Add the rinsed lentils into the pan, then pour over the hot stock mixture and stir
  • Sprinkle in the dried herbs, stir and bring to a gentle simmer for approx. 20-30 minutes, or until the butternut squash and lentils are cooked
  • Season with salt & pepper to taste

For the celeriac mash

  • Peel the celeriac, cutting off any roots and knobbly bits until you are left with a white celeriac, then chop into chunks 2-3cm in size and place into a saucepan
  • Add the peeled smashed garlic clove (smash the garlic with the flat of a knife just to help release the flavours) then sprinkle in the fresh or dried thyme and salt
  • Cover with enough stock or dairy free milk so that the celeriac pieces are submerged then bring to a boil
  • Once boiling, turn down the heat to a simmer and cook for 12-15 minutes or until tender (test with a knife – the knife should cut into the celeriac softly, just like cooked potato)
  • *Drain the celeriac, *RESERVING some of the cooking liquid, discard the garlic, then either mash with a potato masher, use a stick blender, or add the cooked pieces into a blender with the margarine to mash until you create a thick smooth mash. Add some of the cooking liquid if you feel the mash needs it to create a lovely smooth mash to your liking
  • Taste the celeriac mash and add seasoning to your taste

To make the shepherd's pie

  • Preheat the oven to 200°c (fan assisted)
  • Add the pie filling to a deep oven proof dish
  • Cover with the celeriac mash. Use a fork to criss-cross over the top and drizzle with olive oil, or omit the oil and top with a sprinkle of vegan cheese if adding cheese
  • Bake for 25 – 30 minutes until golden. Finish with a sprinkle of fresh chopped parsley. Serve on its own or with lots of leafy green cabbage

Nutrition

Calories: 197kcal | Carbohydrates: 35g | Protein: 9g | Fat: 4g | of which saturates: 1g | Fibre: 10g | of which sugars: 7g

Nutritional info. is based per serving unless stated otherwise and is only a guide. The nutritional content will vary depending on the exact ingredients used

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