Lentil & Veg Shepherd's Pie

• porsi: 4-6

Bahan-bahan

Lentil Veg Filling

2 tsp olive oil

1 medium onion (150 g), diced

2 cloves garlic, minced

2 carrots (200 g), diced

200 g mushrooms, finely chopped

1 cup cooked brown or green lentils (200 g)

1 cup cooked red lentils (200 g)

2 tbsp tomato paste

1 tbsp soy sauce or tamari

1 tsp smoked paprika

1 tsp dried thyme or rosemary

½ tsp black pepper

250 ml vegetable stock

1 tbsp nutritional yeast (optional protein boost)

Mash Topping (PCOS-Friendly)

600 g potatoes, peeled and chopped

200 g cauliflower florets

60 ml milk (dairy or unsweetened soy)

1 tbsp olive oil or butter

Salt & pepper to taste

Optional protein boost:

Stir ½ cup (120 g) cottage cheese or skyr into the mash

Petunjuk

Cook mash: Boil potatoes and cauliflower in salted water 12–15 minutes until soft. Drain, mash with milk, oil/butter, salt, and pepper. Stir in cottage cheese if using.

Prepare filling: Heat oil in a pan over medium heat. Sauté onion 3–4 minutes. Add garlic, carrots, mushrooms and cook 5–7 minutes until soft.

Stir in lentils, tomato paste, soy sauce, herbs, pepper, stock, and nutritional yeast. Simmer 10–12 minutes until thick and rich.

Assemble: Transfer filling to a baking dish. Spread mash evenly on top.

Bake: Bake at 190°C for 25–30 minutes until golden.

Optional: grill for 5 minutes for crispy top.