Hey baby, it is cold outside and we want it all. We want to follow healthful habits, and yet we still want to get just that little bit of hug and snuggle from some warm comfort food. And so, as I roll into UnDiet promo mode for my new book, I need all the fabulous fuel I can get. You know I love my power smoothies as much as the next nutritionist, but on days where the sun both rises and sets while I plug away at work, I need something hearty, healthy and come on – super wicked awesometown.
I put on my old granny slippers, got out some classic corningware and I baked up the best meat-free, soy-free, potato-free Vegan Shepherd’s Pie that there ever was.
There are plenty of veg-friendly recipes like this one out there – but what I noticed is that most used high glycemic white potatoes and very strange vegan butter-like products. Both are completely unnecessary and still I worked out a very crispy top.
No vegan Shepherd’s Pie is really complete without a gorgeous thick vegan gravy, and so I made one of those too. Look at this vegan gravy just dripping off that slice.
The recipe is a little long, but do what I did. I spent the hour or so to make two batches. I gave one to my brother and sister-in-law and cut mine into pieces to freeze so we can pull a container out, heat it up in the oven and instant hot, stick to the insides, amazing lunch or dinner. Your future self will thank you when you make freezer meals like this one!
Meatless Monday just got a whole lot better with this No Meat No Potato Vegan Shepherd’s Pie
Ingredients
Scale
For The Mashed Topping
1/2 cup millet, soaked
1 cup of water
1 small red onion
1 clove of garlic
1 head of cauliflower, coarsely chopped
2 Tbsp olive oil
sea salt to taste
For The Veg Filling
2 Tbsp olive oil
1 red onion, chopped
3 cloves garlic, minced
4 medium carrots, scrubbed and sliced into thin coins
2 parsnips, scrubbed and sliced into thin coins
4 celery stalks, coarsely chopped
1 sweet potato, coarsely chopped into 1/2 inch cubes
2 cups (about 18) shiitake mushrooms, cleaned with a damp cloth and stems removed, sliced
1– 15 oz can organic adzuki beans
1 cup water
1 Tbsp dried thyme
1 Tbsp oregano
1 Tbsp marjoram
1 tsp turmeric
1 tsp sea salt or more to taste
dash of cayenne
3 Tbsp gluten-free flour of choice (I used brown rice + arrowroot starch)
Note: can replace beans with 1lb organic ground meat or 1 package tempeh, chopped fine.
For The Gravy Sauce
1 cup water
2 Tbsp olive oil
3 Tbsp nutritional yeast
1 tsp yellow mustard seeds
1 Tbsp tamari
1 clove garlic
2 Tbsp cashew butter or tahini
2 Tbsp balsamic vinegar
1 Tbsp blackstrap molasses
1 Tbsp maple syrup
2 Tbsp arrowroot starch
Instructions
For Mash
In a medium pot, add millet, water, onions and garlic. Bring to a boil and then reduce to a simmer.
Once simmering, add cauliflower without disturbing the millet. DO NOT STIR! (you were warned right there).
Allow to cook for about 20 minutes until water has absorbed and millet is cooked. Cauliflower should be lightly steamed.
Either using a potato masher or a food processor, add olive oil and sea salt and process until desired mash consistency.
Set aside.
For Veg
Heat oil in large pot and add onions and garlic. Saute until aromatic and onions are slightly translucent. Add carrots, parsnips, celery, sweet potato and water. Let simmer for 8 minutes.
Add in the mushrooms, beans and all spices and simmer for another 15 minutes until veggies are fork tender.
Add flour as needed to thicken.
Preheat oven to 400 degrees.
In a 12 x 9.5 inch baking dish layout your vegetables and flatten with the back of a spatula. Then spread out the millet cauliflower mash.
Sprinkle with paprika and thyme and bake for 25-30 minutes until bubbling and lightly browned. Allow 10 minutes to rest it before serving.
Gravy Sauce
Place all ingredients in your blender or food processor and mix until smooth.
Transfer to a small pot and bring to a simmer, while stirring occasionally. Do not let it boil or you’ll have a burnt mess on the bottom.
Continue simmering and stirring until desired thickness is achieved.
Prep Time:30 mins
Cook Time:1 hour
Category:Entrees
Wowza! Now that was an epic recipe. If you love it, why not share in Facebook, Twitter or Pin it to your pin board and be sure to tag me.
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