Shepherd’s Pie: A Comfort Food Classic Made Plant Based

Ingredients

• 5 medium potatoes Idaho Potatoes (skins left on for nutrients)
• 1 can (15 oz) Canned Lentils (drained and rinsed)
• 1 cup Textured Vegetable Protein (TVP) (extra soy protein, crumbled)
• 3 cup Water (for hydrating TVP)
• 1 pinch Salt (plus additional to taste)
• 1 pinch Black Pepper (freshly ground, plus to taste)
• 1 tsp Garlic Powder (for meat mixture)
• 1 tsp Onion Powder (for meat mixture)
• 1 tsp Smoked Paprika (adds smoky flavor)
• 1 tbsp Tomato Paste (tube paste, convenient)
• 1 tsp Soy Sauce (regular or low‑sodium)
• 1 tsp Vegan Worcestershire Sauce (vegan version)
• 0.75 cup Almond Milk (unsweetened)
• 0.5 cup Kettle Yogurt (or Cashew Cream) (vegan yogurt; cashew cream works as well)
• 1 tsp Garlic Powder (for mashed potatoes)
• 2 tbsp Nutritional Yeast (gives cheesy flavor)
• 2 medium Carrots (peeled and chopped)
• 3 stalks Celery Stalks (chopped)
• 6 pieces Mushrooms (sliced)
• 0.5 medium Onion (rustic pieces)
• 2 cloves Garlic Cloves (minced)
• 1 spray Olive Oil (for sautéing vegetables)
• 1 tsp Dried Thyme (for vegetables)
• 1 tsp Dried Oregano (for vegetables)
• 1 cup Frozen Peas (adds sweetness and moisture)
• 1 sheet Aluminum Foil (loose cover for baking)

Instructions

1. Prepare Potatoes

   Cut the 5 potatoes into uniform chunks, place them in a large pot, cover with cold water, bring to a rapid boil, then cook 5 minutes until fork‑tender. Drain, return potatoes to the empty pot and heat for 2 minutes to evaporate excess moisture.

   Time: PT15M

   Temperature: high

2. Hydrate TVP

   Combine 1 cup TVP with 3 cups water in a bowl, stir to break clumps, and let sit for 5 minutes until the TVP absorbs the liquid.

   Time: PT5M

3. Cook TVP & Lentil Mixture

   In the same pot used for potatoes, add the hydrated TVP, the drained can of lentils, a pinch of salt and pepper, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp smoked paprika, 1 tbsp tomato paste, 1 tsp soy sauce, and 1 tsp vegan Worcestershire sauce. Bring to a boil, then reduce to a gentle simmer, stirring occasionally, until all liquid evaporates and the mixture looks dry and meaty (about 12 minutes).

   Time: PT12M

   Temperature: medium

4. Make Mashed Potatoes

   To the drained potatoes add 3/4 cup unsweetened almond milk, 1/2 cup vegan yogurt (or cashew cream), a pinch of salt, a pinch of pepper, 1 tsp garlic powder, and 2 tbsp nutritional yeast. Mash until smooth and creamy using a potato masher.

   Time: PT5M

5. Prep Vegetables

   Peel and chop 2 medium carrots, 3 celery stalks, 6 mushrooms, half an onion, and mince 2 garlic cloves. Keep pieces roughly uniform for even sautéing.

   Time: PT10M

6. Sauté Vegetables

   Heat the large skillet over medium‑high, spray with olive oil, then add carrots, celery, mushrooms, and onion. Sprinkle with a pinch of salt, a pinch of pepper, 1 tsp dried thyme, and 1 tsp dried oregano. Cook 5‑8 minutes, stirring, until vegetables begin to brown. Add minced garlic and cook 1 more minute, then stir in 1 cup frozen peas and remove from heat.

   Time: PT8M

   Temperature: medium-high

7. Preheat Oven

   Set oven to 350°F (175°C) and allow it to preheat while you finish sautéing.

   Time: PT5M

   Temperature: 350°F

8. Assemble the Pie

   In a 9x13‑inch glass baking dish, spread the TVP‑lentil mixture evenly as the first layer. Top with the sautéed vegetables, spreading them out. Finally, dollop the mashed potatoes on top and smooth with a spatula. Run a fork over the surface in a criss‑cross pattern for texture.

   Time: PT5M

9. Bake Covered

   Cover the dish loosely with aluminum foil and bake for 45 minutes.

   Time: PT45M

   Temperature: 350°F

10. Bake Uncovered

    Remove the foil and bake an additional 15 minutes until the potato topping is lightly golden.

    Time: PT15M

    Temperature: 350°F

11. Rest and Serve

    Let the shepherd's pie rest for 15 minutes before cutting. This lets the layers set for cleaner slices.

    Time: PT15M

Nutrition Facts

Calories

350

Protein

15 g

Carbohydrates

45 g

Fat

8 g

Fiber

8 g