High-Protein Shepherd’s Pie

There’s something incredibly inviting about a warm shepherd’s pie, especially when it’s filled with rich flavors and high-protein goodness. This High-Protein Shepherd’s Pie will wrap you in a cozy embrace on a chilly evening, filling your home with the mouthwatering aroma of sautéed vegetables and herbs. Packed with hearty lentils and a delightful mix of colorful veggies, it’s the perfect dinner option that nourishes the body and soul. Picture yourself nestled on the couch with a steaming plate in hand, savoring that first comforting bite. Isn’t that just the best feeling?

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Let’s Make It Together

Creating this shepherd’s pie is a delightful experience that brings the whole family together. As you prepare the mash and filling, you’ll feel the warmth of conversation and laughter fill your kitchen, making the process as enjoyable as the meal itself. Ready to dig in? Let’s get started!

Ingredients You’ll Need

• 1.3 lb butternut squash (peeled and chopped)
• ½ head cauliflower (chopped into florets)
• ½ cup soy milk
• ½ cup nutritional yeast
• ½ tsp ground nutmeg
• 1 tbsp olive oil
• 1 large yellow onion (finely diced)
• 2 celery ribs (finely diced)
• 4 garlic cloves (minced)
• 1 carrot (finely diced)
• 1 tsp dried thyme
• Sea salt flakes (to taste)
• Freshly ground black pepper (to taste)
• ½ tsp red chili flakes
• 3.5 oz mushrooms (diced)
• 3.9 oz textured vegetable protein (TVP)
• 3 tbsp tomato paste
• 1 tbsp tamari (reduced-sodium preferred)
• 3 tbsp flour (or sub for gluten-free flour)
• 1.5 cups low-sodium vegetable stock
• 1.5 cups brown lentils (cooked)

Step-by-Step Directions

1. Start by preparing the mash: Peel and chop the butternut squash into equal-sized pieces. Place them in a large pot of salted cold water. Bring to a boil, then lower the heat and let it simmer for about 5 minutes.
2. Next, add the cauliflower and cook for an additional 15 minutes until both vegetables are very soft. Once done, drain and mash them using a potato masher or a fork. It should be creamy and smooth.
3. Incorporate the soy milk and nutritional yeast into the mash for a lovely depth of flavor. Season with nutmeg, salt, and pepper to taste, mixing well.
4. Preheat your oven to 390°F (200°C) while you prepare the filling.
5. For the filling, rehydrate the textured vegetable protein: add it to a heat-safe bowl, cover with boiling water, and set aside.
6. In a large pot over medium heat, pour in the olive oil and add the diced onion. Cook for about 5 minutes until softened and fragrant.
7. Stir in the celery, garlic, and carrot. Season with thyme, a pinch of salt and pepper, and the chili flakes, cooking for another 5 minutes while stirring regularly.
8. Add the mushrooms and let them sauté for 5 minutes until they soften. Toss in the tomato paste, tamari, and flour, and cook for 1 minute, stirring constantly to combine everything nicely.
9. Gradually stir in the vegetable stock, half a cup at a time, allowing it to thicken slightly. Once combined, add the lentils and the rehydrated textured vegetable protein, and let it simmer for another 5 minutes. Adjust the seasoning with salt and pepper to your liking.
10. It’s time to assemble: Divide the hearty filling between 4 oven-safe dishes (minimum 20 fl oz each) or use one large oven-safe tray if you prefer. Spread the creamy mash on top, and if you wish, use a fork to create little lines on the surface for a lovely finish.
11. Bake in the preheated oven for 35 minutes until golden and bubbling. Once it’s out, let it cool slightly before digging in. The rich aroma will have everyone rushing to the table!

Nutritional Snapshot

• Serving Size: 1 cup
• Calories: Approximately 350
• Protein: 18g
• Carbs: 50g
• Fat: 9g
• Fiber: 12g

Packed with protein and fiber, this recipe keeps you full without feeling heavy. It’s just what you need after a long day.

When to Enjoy It

Picture this: a Sunday family dinner, where everyone gathers around to enjoy hearty servings of shepherd’s pie. It’s perfect alongside a crisp green salad or some freshly baked crusty bread. Pair it with a nice glass of red wine or even a warm apple cider for that extra cozy feel.

Keep It Fresh

To refrigerate your shepherd’s pie, allow it to cool completely, then cover it tightly with foil or plastic wrap. It can stay in the fridge for about 4 days. If you want to enjoy it later, freeze portions for up to three months. Just make sure to wrap them well! When you’re ready to enjoy it again, reheat in the oven at 350°F (175°C) until warmed through, usually about 30 minutes.

Betty’s Secrets

• For an extra creamy mash, consider adding a bit of vegan butter or tahini to the butternut squash and cauliflower mix.
• If you love a little crunch, sprinkle some breadcrumbs on top of the mash before baking for a delightful texture contrast.
• Don’t skip the nutritional yeast; it adds a wonderful cheesy depth to the dish without any dairy!
• Using homemade vegetable stock not only enriches the flavor but also makes it extra nutritious.

Flavor Variations

• Add seasonal herbs like rosemary or sage during autumn for a comforting twist.
• In the summer, fresh basil or parsley can elevate the dish with a bright flavor.
• For a smoky flavor profile, consider adding some smoked paprika or chipotle powder in the filling.

Your Questions Answered

What makes this High-Protein Shepherd’s Pie healthy? This recipe is packed with lentils, vegetables, and TVP, providing a hearty dose of protein and fiber while keeping it low in fat.

Can I make this High-Protein Shepherd’s Pie ahead of time? Absolutely! You can prepare the filling and mash a day in advance and assemble it just before baking.

What can I use instead of TVP in this recipe? You could substitute crumbled tempeh, cooked quinoa, or additional lentils for a different texture and flavor.

Is it possible to make this dish gluten-free? Certainly! Just swap out the flour for a gluten-free alternative and use gluten-free tamari.