Vegetarian Shepherd's Pies

These mini vegetarian shepherd's pies feature lentils, carrot, and corn, crowned with a velvety mashed potato topping. The recipe can also be made in a broiler-safe casserole dish. Serve with a spinach salad with oranges, walnuts, and red-wine vinaigrette. Nutritional Information (per serving) Calories 326 Total Fat 8g Saturated Fat 3g Cholesterol 9mg Sodium 679mg Total Carbohydrate 55g Dietary Fiber 10g Sugars -- Protein 12g

Vegetarian Shepherd's Pies
Vegetarian Shepherd's Pies

PREP TIME

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minutes

TOTAL TIME

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minutes

SERVINGS

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servings

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

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servings

Ingredients

  • Ingredients

  • U.S. Metric Conversion chart

  • 1

    pound(s) Yukon Gold or white potatoes, peeled and cut into 1-inch chunks

  • 1/2

    cup(s) buttermilk

  • 1

    tablespoon(s) butter

  • 3/4

    teaspoon(s) salt, divided

  • 1/2

    teaspoon(s) freshly ground pepper, divided

  • 1

    tablespoon(s) extra-virgin olive oil

  • 1

    large onion, finely diced

  • 1/2

    cup(s) finely diced carrot

  • 1

    tablespoon(s) water

  • 3/4

    cup(s) frozen corn kernels, thawed

  • 1

    teaspoon(s) chopped fresh thyme, or half the amount dried

  • 3

    tablespoon(s) all-purpose flour

  • 1

    can(s) (14-ounce) vegetable broth

  • 1 1/2

    cup(s) cooked or canned lentils (see Tip), rinsed

Directions

Directions Place potatoes in a large saucepan and cover with 2 inches of water. Bring to a simmer over medium-high heat. Reduce heat to medium, partially cover, and cook until tender, 10 to 15 minutes. Drain and return the potatoes to the pot. Add buttermilk, butter, and 1/4 teaspoon each salt and pepper. Mash with a potato masher until mostly smooth. While the potatoes are cooking, position rack in upper third of oven; preheat broiler. Coat four 10- to 12-ounce broiler-safe ramekins (or an 8-inch-square broiler-safe baking dish) with cooking spray. Place ramekins on a broiler-safe baking sheet. Heat oil in a large skillet over medium-high heat. Add onion, carrot, and water. Cover and cook, stirring occasionally, until softened, 3 to 5 minutes. Stir in corn, thyme, and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper; cook, stirring occasionally, for 2 minutes. Sprinkle with flour and stir to coat. Stir in broth. Bring to a simmer; cook, stirring, for 1 minute. Stir in lentils and cook, stirring constantly, for 2 minutes. Divide the hot lentil mixture among the prepared ramekins (or spread in the baking dish). Top with the mashed potatoes. Broil, rotating halfway through, until the potato is lightly browned in spots, 6 to 10 minutes. Exchanges: 3 starch, 1 vegetable, 1 lean meat, 1 fat Carbohydrate Servings: 3 Nutrition Bonus: Vitamin A (65% daily value), Folate (45% dv), Vitamin C (25% dv), Potassium (24% dv), Iron (20% dv), Magnesium (16% dv). Tips & Techniques Tip: To cook lentils, place in a saucepan, cover with at least 1 inch of water, bring to a simmer and cook until just tender, 15 to 30 minutes, depending on the type of lentil. Drain and rinse with cold water. 1 cup dry lentils is equal to about 2 1/2 cups cooked. Or use canned lentils: 1 15-ounce can is equal to 1 1/2 cups. Rinse canned lentils before cooking with them to reduce the sodium by about 35 percent.

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