Happy Mushroom Monday!
Cooler days and colder nights, Fall is here! I just love this time of year! Sweater weather, cool breezes, and no humidity! This time of year, I’m always craving comfort food. Something that’s warm, filling, and reminds me of Fall. Typical comfort foods aren’t too healthy, but they are oh so delicious. This week’s recipe is “Vegan Shepherd's Pie” where you get the best of both worlds, it’s healthy and delicious. This one will surely remind you of Fall!
In my “Vegan Shepherd’s Pie” recipe, I use red potatoes with skin on for the mashed potatoes. Potatoes get a bad reputation because they are a carb. But, when you leave on the skin there are so many great nutritional benefits you’d miss out on if you left them out of your diet. The potassium and fiber in red potatoes benefit your cardiovascular health. Potassium helps regulate your blood pressure levels.
A large red potato contains 1.22 milligrams of zinc, which contributes 11 percent toward the recommended daily intake for men and 15 percent for women. The zinc in red potatoes keeps your nervous system healthy and boosts immunity.
Red potatoes are also a great source of vitamin C! They provide you with 31.7 milligrams of vitamin C, which is 35 percent of the recommended daily intake for men and 42 percent for women. Vitamin C is an excellent immune booster which is extra important this time of year.
This recipe would be great for a cold night’s dinner or a terrific vegetarian option for Thanksgiving dinner. Let’s get started!
Vegan Shepherd's Pie
- 8 medium sized red potatoes (cleaned and roughly quartered)
- 2 Tablespoons vegan margarine
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1/2 cup - 1 cup non-dairy milk
- 3/4 cup lentils
- 2 1/2 cup vegetable broth
- 1 teaspoon onion powder
- 1/2 teaspoon dried thyme
- 10 ounces frozen mixed vegetables
- 8 ounces baby bella mushroom (cleaned and finely chopped)
- 2 Tablespoons soy sauce
- 1 teaspoon liquid smoke
- 2 cloves garlic (crushed)
- 1 Tablespoon cornstarch
- Preheat oven to 375 °F.
- For the mashed potatoes, place quartered potatoes with the skin on in a large microwave safe bowl. Cover loosely and microwave for 5 minutes. Stir and microwave for 5-8 more minutes or until the potatoes are easy to pierce with a fork.
- To cooked potatoes add in margarine, sea salt, and black pepper. Slowly add in milk and mash. Add enough milk so the potatoes aren't dry but not runny. Set aside.
- In a large pot, add vegetable broth, lentils, thyme, and onion powder. Cook over medium heat for 15-20 minutes or until most of the liquid is absorbed and the lentils are tender.
- To cooked lentils add the frozen vegetables. Stir to combine and cover letting the steam cook the vegetables. Set aside.
- In a large skillet combine mushrooms, soy sauce, and liquid smoke. Heat over medium heat for 8 minutes or until mushrooms are tender and the liquid is absorbed.
- Combine mushrooms, lentils, and mixed vegetables. Add in cornstarch and stir to combine.
- Pour vegetables in an 8x8 oven safe dish. Gently spread mashed potatoes on the top of the vegetables.
- Bake for 30-40 minutes or until top is golden brown.
Healthy comfort food on a cold Fall night! I hope you enjoy this meal. Let me know what you think by commenting below, I love to hear from you <3
With Health and Happiness,