Traditional shepherd’s pie is made with ground beef and white potato topping. Not the perfect meal for a vegetarian! My veggie version includes beans and a delicious sweet potato topping filled with nutrients.
2 tsp (10 mL) vegetable oil
2 tsp (10 mL) minced garlic
1 cup (250 mL) chopped onions
2 cups (500 ml) diced zucchini
½ cup (125 mL) finely chopped carrots
1 cup (250 mL) homemade or store-bought tomato sauce
1 cup (250 mL) canned red kidney beans, rinsed and drained
½ tsp (2.5 mL) dried basil
1 bay leaf
1 lb (500 g) diced sweet potatoes
1 Tbsp (15 mL) olive oil
2 Tbsp (30 mL) 2% milk
pinch of salt and pepper
½ cup (125 mL) shredded Cheddar cheese (1.5 oz/45 g)
3 Tbsp (45 mL) grated Parmesan cheese (0.7 oz)
- Preheat the oven to 350 F. Spray an 8” square baking dish with vegetable spray.
- In large skillet, sprayed with vegetable spray add oil and garlic and onion and zucchini and sauté for 3 – 5 minutes on a medium heat. Add carrots and sauté another 3 minutes. Add tomato sauce, both beans, basil and bay leaves and bring to a boil. Cover and simmer on low heat for 12 minutes.
- Add to baking dish.
- Meanwhile place the potatoes in a saucepan and add cold water to cover. Bring to a boil, reduce heat and simmer for 10 minutes or until tender. Drain and mash with the olive oil, milk, and salt and pepper. Spoon on top of the sauce in the baking dish. Sprinkle with the cheeses.
- Bake, uncovered, for 20 minutes or until hot.
Makes 8 servings.
Nutrition information per serving
Protein 5.4 g
Carbohydrates 26.9 g
Fiber 4.9 g
Total fat 4 g
Saturated fat 1 g
Cholesterol 3 mg
Sodium 219 mg