High-Protein Shepherd's Pie

• 份量: 4 servings
• 活動時間: 20 minutes
• 總時間: 1 hour 15 minutes

食材

21 oz 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

7 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 ½ cups low-sodium vegetable stock

1 ½ cups brown lentils (cooked)

步驟

Prepare the mash: Peel and chop the butternut squash into equal-sized pieces. Place in a large pot of salted cold water. Bring to a boil, lower the heat to medium, then let simmer for 5 minutes.

Add the cauliflower and cook for another 15 minutes, or until the vegetables are very soft. Drain and mash using a potato masher or fork.

Incorporate the soy milk, and nutritional yeast into the mash. Season with nutmeg, salt, and pepper to taste.

Preheat the oven to 390°F (200°C).

Prepare the filling: Add the textured vegetable protein to a heat-safe bowl, and cover with boiling water to rehydrate, then set aside.

In a large pot over medium heat, heat the olive oil, then add the onion. Cook for 5 minutes.

Add the celery, garlic, and carrot. Season with the thyme, a pinch of salt and pepper, the chili flakes, and cook for another 5 minutes, stirring regularly.

Add the mushrooms and cook for 5 minutes. Add the tomato paste, tamari, and flour, and cook for 1 minute, stirring constantly.

Gradually stir in the vegetable stock, 1/2 cup at a time. Add the lentils and textured vegetable protein, and let simmer for 5 minutes. Adjust the salt and pepper to taste.

Assemble: Divide the filling between 4 oven-safe dishes (minimum 20 fl oz each), spread the mash on top. Optionally, use a fork to make lines on top of the mash. Bake for 35 minutes. You can also use 1 large oven-safe tray if that is what is available to you.

Remove from the oven and allow it to cool down slightly, enjoy!

營養

• 卡路里: 441 kcal
• 總脂肪: 7 g
• 鈉: 490 mg
• 總碳水化合物: 44 g
• 膳食纖維: 22 g
• 蛋白質: 37 g