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VEGAN SHEPHERD’S PIE

I really love this recipe! It’s a great twist on traditional Shepherd’s Pie, using mashed cauliflower as a topping. Not only is it hearty and satisfying, but it’s a perfect special recipe for the holiday season. The hemp hearts and walnuts add a great protein source with plenty of texture. No one flavor sticks out in the filling, rather it is a great combination of flavors that work perfectly together.

Plan: (Standard, Vegan/Vegetarian, & Maintenance)

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Serving information: This recipe provides 6 servings. One serving covers your fat, vegetable and 12 grams of protein. (Aim for 18-22 grams of protein per meal).

VEGAN SHEPHERD’S PIE

I really love this recipe! It’s a great twist on traditional Shepherd’s Pie, using mashed cauliflower as a topping. Not only is it hearty and satisfying, but it’s a perfect special recipe for the holiday season. The hemp hearts and walnuts add a great protein source with plenty of texture. No one flavor sticks out in the filling, rather it is a great combination of flavors that work perfectly together.

INGREDIENTS

  • TOPPING:
    • 1 medium cauliflower, cut into equally-sized florets
    • 1/2 tsp. garlic powder
    • 1/2 tsp. Pink Himalayan salt
    • 1/4 tsp. black pepper
    • 1 Tbsp nutritional yeast
  • FILLING:
    • 3 Tbsp avocado oil
    • 1 medium onion, chopped
    • 2 cloves garlic, chopped
    • 2 cups mushrooms, chopped
    • 5 stalks celery, chopped
    • 1/2 tsp. Pink Himalayan salt, or to taste
    • 1/4 tsp. black pepper, or to taste
    • 1 Tbsp + 1-1/2 tsp tomato paste
    • 1 tsp. Dijon mustard
    • 1 cup vegetable stock
    • 1 cup walnuts, chopped
    • 1 cup hemp hearts
    • 1 Tbsp fresh thyme OR 1 tsp. dried thyme

INSTRUCTIONS

  1. TOPPING:
    • Place cauliflower is a pan with a steamer and steam approximately 20 minutes or until very soft. Can also cook in the microwave – place florets in a deep bowl with 1/4 cup of water, cover with plastic (not touching cauliflower) and cook on high for 8-10 minutes or until very soft.
    • Drain and mash cauliflower using a masher or hand mixer. Add garlic powder, salt, pepper and nutritional yeast and mix well.
  2. FILLING:
    • Heat oil in a large skillet over medium heat. Add onion and garlic and cook 3 minutes, until soft.
    • Add mushrooms, celery, salt and pepper and cook for 7 minutes, stirring occasionally. Add tomato paste, mustard and vegetable stock and cook for another 5 minutes.
    • Add chopped walnuts, hemp hearts and thyme. Cook 5 minutes, stirring occasionally.
  3. ASSEMBLE:
    • Preheat oven to 375˚F. Spoon filling into a large greased baking dish. Spoon the mashed cauliflower over filling. Bake for 25-30 minutes.