Description
This vibrant lentil shepherd’s pie recipe features a creamy, spiced sweet potato topping and an aromatic lentil filling. It’s a plant-powered twist on a classic comfort food, offering a healthier, family-friendly, and budget-friendly meal.
Ingredients
Scale
- 50 g (0.5 cup) unsalted shelled pistachios
- 2 tbsp (30 mL) white sesame seeds
- 1 tbsp (15 mL) coriander seeds
- 1 tsp (5 mL) cumin seeds
- 0.5 tsp (2.5 mL) nigella seeds
- 0.25 tsp (1.25 mL) salt
- 1 kg (2.2 lbs) sweet potatoes, peeled and cut into 2.5 cm (1-inch) chunks (choose firm, brightly colored ones)
- 2 tbsp (30 mL) olive oil
- 2 tbsp (30 mL) harissa paste (adjust for spice preference)
- 2 tbsp (30 mL) unsweetened plant-based milk (oat, almond, or soy; regular milk works too)
- 1 tbsp (15 mL) maple syrup or date syrup (for a touch of sweetness)
- 0.5 tsp (2.5 mL) salt & pinch of black pepper
- 2 tbsp (30 mL) olive oil
- 1 large (150 g) yellow onion, finely diced
- 2 medium (200 g) carrots, finely diced
- 2 stalks (120 g) celery, finely diced
- 2 cloves (10 g) garlic, minced
- 1 tbsp (15 mL) tomato paste (for rich umami)
- 1 tsp (5 mL) dried thyme
- 1 tsp (5 mL) dried rosemary
- 0.5 tsp (2.5 mL) smoked paprika
- 200 g (1 cup) green or brown lentils, rinsed (they hold shape best)
- 700 mL (3 cups) vegetable stock
- 1 tbsp (15 mL) tamari (alcohol-free, or soy sauce)
- 100 g (1 cup) frozen peas (stir in at the end for freshness)
- Salt and freshly ground black pepper to taste
Instructions
- Prep Your Veggies & Lentils: Begin by toasting the Pistachio Dukkah ingredients: In a dry skillet, toast pistachios for 3-4 minutes until fragrant. Add sesame, coriander, cumin, and nigella seeds, toasting for another 2-3 minutes until aromatic. Let cool, then pulse with salt until a textured crumb forms. Meanwhile, finely dice the onion, carrots, and celery, and mince the garlic. Rinse your lentils thoroughly under cold water.
- Sauté the Base: Heat 2 tbsp (30 mL) olive oil in a large oven-safe skillet or Dutch oven over medium heat. Add the diced onion, carrots, and celery; cook for 8-10 minutes until softened and fragrant. Stir in the minced garlic, tomato paste, dried thyme, dried rosemary, and smoked paprika, cooking for 1 minute more until all ingredients are fragrant.
- Simmer the Filling: Add the rinsed lentils, vegetable stock, and tamari to the skillet. Bring the mixture to a simmer, then reduce the heat to low, cover, and cook for 25-30 minutes, or until the lentils are tender and most of the liquid has been absorbed. Season the lentil filling with salt and freshly ground black pepper to taste. Stir in the frozen peas and remove from heat.
- Make the Topping: While the filling simmers, prepare the Harissa-Spiced Sweet Potato Mash. Place the sweet potato chunks in a large pot, cover with cold water, and bring to a boil. Reduce heat and simmer for 15-20 minutes, or until very tender. Drain thoroughly. Return sweet potatoes to the pot and mash until smooth, incorporating 2 tbsp (30 mL) olive oil, harissa paste, plant-based milk, maple syrup, 0.5 tsp (2.5 mL) salt, and a pinch of black pepper. Mix until well combined and creamy.
- Assemble the Pie: Preheat your oven to 190°C (375°F). If your lentil filling pot is not oven-safe, transfer the lentil mixture to a 23×33 cm (9×13 inch) baking dish. Carefully spread the harissa-spiced sweet potato mash evenly over the lentil filling, ensuring it reaches the edges of the dish. Use the back of a fork to create decorative ridges on the surface of the mash, which will crisp up beautifully.
- Bake to Golden Perfection: Place the assembled lentil shepherd’s pie in the preheated oven and bake for 25-30 minutes. The pie is ready when the filling is bubbly around the edges and the sweet potato topping is lightly golden with some slightly charred, crisp spots. Let it rest for 5-10 minutes after baking before serving. Garnish each portion generously with the prepared Pistachio Dukkah.
Notes
This recipe is naturally vegan and gluten-free (ensure stock and tamari are GF). For lower carbs, try a mashed cauliflower topping instead of sweet potato. This recipe is excellent for meal prep and can be easily scaled up for batch cooking.
- Prep Time: 20 minutes
- Cook Time: 100 minutes
- Category: Main Course
- Method: Baking, Stovetop
- Cuisine: Mediterranean-inspired
Nutrition
- Serving Size: 1 serving (approx 275 g)
- Calories: 380 calories
- Sugar: 12 g
- Sodium: 550 mg
- Fat: 18 g
- Saturated Fat: 3 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 55 g
- Fiber: 12 g
- Protein: 17 g
- Cholesterol: 0 mg