Farmer's Market Shepherd's Pie
1 Serving of farmer's market shepherd's pie contains 519 Calories. The macronutrient breakdown is 67% carbs, 20% fat, and 13% protein. This is a good source of protein (31% of your Daily Value), fiber (59% of your Daily Value), and potassium (44% of your Daily Value).
- Makes
- 4 Serving
- Prep Time
- 15 minutes
- Cook Time
- 35 minutes
Ingredients
- Cornstarch
1 tbsp or 8g
Directions
- Cut potatoes into 1 inch cubes. Add potatoes to a large pot and cover with water. Bring to a boil and simmer until potatoes are tender, about 15 minutes. Drain potatoes, add milk and oil, mash and stir until desired consistency. Add salt and freshly ground pepper to taste and set aside in a warm place.
- Combine cornstarch and 2 tbsp water; set aside.
- In a cast iron skillet, heat oil over medium-high, add onions and sauté for 5 minutes. Add garlic, carrots, celery, and mushrooms, and sauté for 3 more minutes. Turn heat to medium, add the vegetable broth, soy sauce, corn starch mixture, kidney beans, green beans, corn, asparagus, and herbs; simmer for 10 to 15 minutes, until all vegetables are tender. Season with salt and pepper to taste. Add the spinach and stir until it wilts.
- Spoon the potatoes evenly over the top of the filling and add a few sprigs of thyme or paprika for color, if desired. Place the skillet under the broiler for a minute or two to let the potatoes brown if you like.
- Let set a few minutes and serve warm. Sauce will thicken upon standing if it isn’t thick already. Enjoy!
Nutrition Facts
For 1 Serving of farmer's market shepherd's pie (745g)
Nutrient | Value | %DV |
---|---|---|
Calories | 519 | |
Fats | 12g | 15% |
Saturated fats | 2g | 9% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 2778mg | 121% |
Carbs | 89g | 33% |
Net carbs | 73g | |
Fiber | 16g | 59% |
Sugar | 12g | |
Protein | 17g | |
Calcium | 169mg | 17% |
Iron | 6mg | 77% |
Potassium | 2084mg | 44% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 1268μg | |
Beta carotene | 4072μg | |
Caffeine | 0mg | |
Choline | 110mg | 20% |
Copper | 1mg | 66% |
Fluoride | 5μg | |
Folate (B9) | 180μg | 45% |
Lycopene | 1μg | |
Magnesium | 149mg | 36% |
Manganese | 1mg | 62% |
Niacin | 6mg | 37% |
Pantothenic acid | 2mg | 36% |
Phosphorus | 397mg | 57% |
Retinol | 0μg | |
Riboflavin (B2) | 0.2mg | 17% |
Selenium | 8μg | 15% |
Theobromine | 0mg | |
Thiamine | 0.4mg | 37% |
Vitamin A IU | 7890IU | |
Vitamin A | 394μg | 44% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 1mg | 80% |
Vitamin C | 72mg | 80% |
Vitamin D IU | 1IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 2mg | 16% |
Vitamin K | 123μg | 103% |
Zinc | 2mg | 20% |
Sugars | ||
Sugar | 12g | |
Sucrose | 5g | |
Glucose | 4g | |
Fructose | 3g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0.1g | |
Starch | 57g | |
Fats | ||
Saturated fats | 2g | 9% |
Monounsaturated fats | 8g | |
Polyunsaturated fats | 2g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0.1g | |
Total omega 6 | 0.1g | |
Alpha Linolenic Acid (ALA) | 0.1g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 3g | |
Cystine | 0.1g | |
Glutamic acid | 3g | |
Glycine | 1g | |
Histidine | 0.2g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.1g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.1g | |
Tyrosine | 0.4g | |
Valine | 1g |