1 serving of veggie shepherd's pie contains 371 Calories. The macronutrient breakdown is 60% carbs, 24% fat, and 16% protein. This is a good source of protein (28% of your Daily Value), fiber (35% of your Daily Value), and potassium (19% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 15 minutes
- Cook Time
- 45 minutes
Ingredients
Directions
- Slice any large potatoes in half, place in a large pot and fill with water until they’re just covered. Bring to a low boil on medium high heat, then generously salt, cover and cook for 20-30 minutes or until they slide off a knife very easily.
- Once cooked, drain, add back to the pot to evaporate any remaining water, then transfer to a mixing bowl. Use a masher, pastry cutter or large fork to mash until smooth. Add butter and season with salt and pepper to taste. Loosely cover and set aside.
- While potatoes are cooking, preheat oven to 425 degrees F and lightly grease a 2-quart baking dish (or comparable sized dish, such as 9x13 pan).
- In a large saucepan over medium heat, sauté onions and garlic in olive oil until lightly browned and caramelized - about 5 minutes. Add a pinch each salt and pepper. Then add lentils, stock, thyme and stir. Bring to a low boil, then reduce heat to simmer. Continue cooking until lentils are tender (35-40 minutes). In the last 10 minutes of cooking, add the frozen veggies, stir, and cover to meld the flavors together.
- Taste and adjust seasonings as needed. Then transfer to your prepared oven-safe baking dish and carefully top with mashed potatoes. Smooth down with a spoon or fork and season with another crack of pepper and a little salt.
- Place on a baking sheet to catch overflow and bake at 425 for 10-15 minutes, or until the potatoes are lightly browned on top.
- Let cool briefly before serving. The longer it sits, the more it will thicken. Let cool completely before covering, and then store in the fridge for up to a few days. Reheats well in the microwave.
Nutrition Facts
For 1 serving of veggie shepherd's pie (378g)
Nutrient | Value | %DV |
---|---|---|
Calories | 371 | |
Fats | 10g | 13% |
Saturated fats | 5g | 27% |
Trans fats | 0.2g | |
Cholesterol | 15mg | 5% |
Sodium | 539mg | 23% |
Carbs | 59g | 21% |
Net carbs | 49g | |
Fiber | 10g | 35% |
Sugar | 2g | |
Protein | 16g | |
Calcium | 55mg | 5% |
Iron | 5mg | 63% |
Potassium | 912mg | 19% |
Vitamin D | 0.1μg | 1% |
Vitamins and Minerals | ||
Alpha carotene | 0μg | |
Beta carotene | 34μg | |
Caffeine | 0mg | |
Choline | 62mg | 11% |
Copper | 1mg | 59% |
Fluoride | 0.2μg | |
Folate (B9) | 263μg | 66% |
Lycopene | 0μg | |
Magnesium | 61mg | 15% |
Manganese | 1mg | 44% |
Niacin | 3mg | 19% |
Pantothenic acid | 1mg | 29% |
Phosphorus | 232mg | 33% |
Retinol | 48μg | |
Riboflavin (B2) | 0.2mg | 15% |
Selenium | 1μg | 2% |
Theobromine | 0mg | |
Thiamine | 1mg | 47% |
Vitamin A IU | 2620IU | |
Vitamin A | 183μg | 20% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 1mg | 49% |
Vitamin C | 30mg | 33% |
Vitamin D IU | 4IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0.1μg | |
Vitamin E | 1mg | 5% |
Vitamin K | 14μg | 12% |
Zinc | 2mg | 20% |
Sugars | ||
Sugar | 2g | |
Sucrose | 1g | |
Glucose | 2g | |
Fructose | 0.4g | |
Lactose | 0g | |
Maltose | 0.2g | |
Galactose | 0g | |
Starch | 41g | |
Fats | ||
Saturated fats | 5g | 27% |
Monounsaturated fats | 3g | |
Polyunsaturated fats | 1g | |
Trans fats | 0.2g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0.2g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 2g | |
Cystine | 0.2g | |
Glutamic acid | 2g | |
Glycine | 1g | |
Histidine | 0.4g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.2g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.2g | |
Tyrosine | 0.4g | |
Valine | 1g |