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Vegetarian Shepherd’s Pie with Black Beans

Prep Time: 25 minutes
Cook Time: 20 minutes
Total Time: 45 minutes
Servings: 6
Calories: 170kcal

Ingredients

Black Bean Filling

  • 1 TBS extra virgin olive oil or coconut oil
  • 1 medium onion diced
  • 2 cloves garlic minced
  • 2 ribs celery diced
  • 2 medium carrots diced
  • 1 tsp chili powder
  • 1/2 tsp paprika smoked or sweet
  • 1/2 tsp ground cumin
  • 1 15 ounce can of black beans, drained and rinsed
  • 3/4 cup frozen corn kernels thawed
  • 3/4 cup frozen peas thawed
  • 1 TBS all-purpose flour
  • 1 cup vegetable broth
  • 3 TBS tomato paste
  • 1 TBS fresh lime juice
  • 2 TBS fresh cilantro leaves chopped finely
  • Sea salt and freshly ground pepper to taste

Sweet Potato Topping

  • 3 medium-large sweet potatoes peeled and sliced into chunks
  • 2 TBS vegan “butter” butter for vegetarian
  • 1/4 to 1/3 cup non-dairy “milk” whole milk for vegetarian
  • Sea salt and freshly ground pepper to taste
  • 2 TBS fresh parsley leaves chopped
  • 1-1/2 TBS nutritional yeast optional (grated cheese for vegetarian)

Instructions

  • Place the sweet potatoes in a stockpot and cover them with water. Bring to a boil over high heat. Lower the heat to a rolling simmer and cook until tender, approximately 15 to 20 minutes. Prepare the pie filling while the potatoes are cooking.
  • In a large skillet over medium-high heat, warm up the oil. Add the onion, garlic, celery, and carrots and sauté for about 5 to 8 minutes until the onions are soft.
  • Stir in the chili powder, paprika, cumin, beans, corn, and peas. Cook for an additional 5 minutes, until the vegetables are slightly tender.
  • Add flour to the vegetables and stir to coat everything evenly. Add the broth, tomato paste, lemon juice, and cilantro. Stir to dissolve the paste. Heat through for an additional 2 minutes. Season with salt and pepper to taste. Take off the heat and set aside.
  • Preheat your oven to 375°F.
  • Drain the liquid from the potatoes through a colander. Place the potatoes back in the pot and mash them by hand. Add the non-dairy milk, vegan “butter”, parsley, and nutritional yeast (if using) and continue to mash until well incorporated and the potatoes are smooth and creamy. Season with salt and pepper to taste.
  • Place the pie filling in a large baking dish. Use a slotted spoon if there is an excess of liquid in the skillet. Spread the potatoes evenly over the top of the filling.
  • Put the baking dish on the upper rack of the oven and bake for approximately 20 minutes or until the potato topping is golden brown and the filling is bubbling.
  • Serve while hot with a side salad and garlic toasts for sopping up the sauce.

Video

Nutrition

Calories: 170kcal | Carbohydrates: 24g | Protein: 7g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 1g | Sodium: 326mg | Potassium: 434mg | Fiber: 7g | Sugar: 5g | Vitamin A: 4172IU | Vitamin C: 15mg | Calcium: 50mg | Iron: 2mg