Monday, February 18, 2013

To Compete Well, Eat Well: Veggie Shepherd's Pie

I make a mean Shepherd's Pie. My dad rants and raves about it whenever I make it. Since winter is still upon us (sigh,) why not find some comfort in a hearty dish?

Super yummy and not terrible for you Vegetarian Shepherd's Pie!
Prep Time: 20 Min
Cooking Time: About 50 Min
Serves: 4-6

Base Ingredients:
olive oil
1 package Morning Star Grillers Recipe Crumbles (ground beef or lamb if you're a carnivore)
1 medium yellow onion (chopped)
1 medium carrot (chopped)

1 parsnip (chopped)
1 stalk celery (chopped)

1 T minced garlic
1/2 C peas (canned, no sodium)
1/2 C yellow corn (canned, no sodium)

1/2 C garbanzo beans or black beans
1 1/4 C beef or veggie broth
2 tsp worcestershire sauce
2 T tomato paste
1 T dried parsley
1/2 T dried thyme
1 tsp cinnamon 

 a splash of red wine
 salt and pepper to taste
Mashed Potato Topping:
6 large red potatoes, peeled and cubed
1/4 C Milk or Cream
1 egg white
1 T butter
salt and pepper to taste

1. Preheat oven to 375 degrees.
2. Boil large pot of salted water for potatoes. (I add a veggie bouillian cube instead of salt.) When water is boiling, add potatoes and boil for 15-20 minutes.
3. In a dutch oven or oven proof pan, heat splash of olive oil over medium-high heat.
4. Add onions, carrot, parsnip, celery and garlic to hot oil. Cook until onions are translucent, about 6 minutes. Stir frequently.
5. Add Morning Star Crumbles to vegetables. (If you are using beef, add to veg, brown and drain fat before moving to step 6.)

 6. Add beef broth, worcestershire sauce, tomato paste and red wine to mix. Stir thoroughly and simmer for several minutes (4-5.) The liquid will begin to reduce and thicken.
7. Add cinnamon, thyme, parsley, salt and pepper, mix thoroughly. Simmer for an additional 4-5 minutes.
8. When liquid is thickened, mix in peas, garbanzo beans and corn. 

9. Flatten the top of the mixture with the back of a spoon, as the potatoes will be spread on top of the beef/veg mix in the next steps.

10. Drain boiled potatoes.
11. Mash potatoes with butter, milk, egg white, salt and pepper. Potatoes should be creamy but light.
12. Spread potatoes over top of veg mix in a thick layer. Use a fork to add a cross-hatched design to top of potatoes for easier browning.
13. Sprinkle potatoes with paprika, mostly for color.

14. Put dish in the oven, uncovered, for 30-35 minutes or until the potatoes begin to brown on the tips and edges.
15. Serve when hot and with a Guiness, of course!

1 comment:

  1. Love Shepherd's Pie so much, so thank you for a vegetarian version!!