Vegetarian Shepherd's Pie

By devogirl

This delicious classic requires 30-40 minutes of hand-on time, plus about an equal amount of baking. So, while it may not qualify as a quick dish to make when you come home from work, it's a comforting weekend meal. It's substantial and filling, though my family rarely leaves leftovers.

Amount Per Serving
Calories: 283.3
Total Fat: 4.6 g
Cholesterol: 0.4 mg
Sodium: 87.4 mg
Total Carbs: 54.3 g
Dietary Fiber: 7.7 g
Protein: 9.9 g

Ingredients

• 4 large or 6 medium russet potatoes, peeled and diced
• 1 tbsp nonhydrogenated margarine
• 1/4 cup skim milk, rice milk or soy milk
• 1 tbsp olive oil
• 1 medium onion, finely chopped
• 2 medium carrots, peeled and sliced
• 1/2 medium head cauliflower, finley chopped (or 2 cups frozen cauliflower, thawed and finely chopped)
• 1 cup frozen peas, thawed
• 1 cup frozen corn, thawed
• 2 tbsp minced fresh parsley
• Salt and pepper to taste
• Wheat germ
• Try other veggies than listed: try broccoli instead of cauliflower, zucchini or green beans in place of the corn and/or peas; 1/2 cup or so of sliced mushrooms.

Preparation

Step 1

1. Preheat oven to 400F. Lightly oil a shallow, 9 x13 inch baking pan or a round 2 quart casserole.

2. Place the potatoes in a saucepan with enough water to cover. Bring to a simmer, then cover and simmer until tender, about twenty minutes. Drain and transfer to a small mixing bowl.

3. Stir the margarine into the potatoes until melted, then add the milk and mash until fluffy. Set aside.

4. While the potatoes are cooking, heat the oil in a skillet. Add the onion and carrots and saute over medium heat until the onion is golden. Add the cauliflower and 1/4 cup water. Cover and cook until the cauliflower is tender, about five minutes.

5. Add the peas, corn and parsley. Cook until the mixture is heated through, then stir in 1/2 cup of the mashed potatoes. Season with seasoned salt and pepper.

6. Sprinkle the bottom of the prepared pan with a generous layer of wheat germ, then pour in vegetable mixture and pat evenly. Spread the mashed potatoes over the top and pat down lightly.

7. Bake for 30 -35 minutes or until the potatoes begin to turn golden and slightly crusty. Let stand for 5 minutes, then cut.