Vegetarian Shepherd's Pie

This classic English staple, which is often loaded with calories, fat and sodium, gets a makeover by swapping out the ground beef for protein-rich lentils and tasty broccoli. Like all legumes, lentils are high in protein and fiber. The insoluble fiber found in lentils improves digestion, therefore helping to reduce the risk for diverticulosis, a common digestive disorder in elderly people. The soluble fiber found in lentils helps trap bile and carry it through the digestive tract. Plus, we’ve made the traditional mashed potato crust even tastier (and healthier!) in our Clean Eating recipe by mashing savory sweet potatoes and cottage cheese along with the redskins.
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  • Duration
  • Cook Time
  • Prep Time
  • 4Servings

Ingredients

  • Olive oil cooking spray
  • 1 lb sweet potatoes, peeled and chopped
  • 1/2 lb redskin potatoes, scrubbed and chopped
  • 1 cup brown lentils, rinsed
  • 3 crowns broccoli, florets only (4 to 5 cups)
  • 1 cup cottage cheese
  • 1 egg, lightly beaten
  • 1 tsp extra-virgin olive oil
  • 1 large yellow onion, chopped
  • 2 large carrots, peeled and chopped
  • 6 stalks celery, trimmed and chopped
  • 1/4 tsp sea salt
  • 1 tsp dried thyme
  • 1 tsp dried sage
  • Fresh ground black pepper, to taste

Preparation

  1. Preheat oven to 400°F. Mist an 8 x 8-inch or 11 x 7-inch baking dish with cooking spray. Set aside.
  2. Fill 2 large saucepans halfway with water and bring to a boil. Add sweet potatoes and redskins to 1 saucepan. Cover and reduce heat to medium-high. Add lentils to second saucepan and reduce heat to medium-high. Let both simmer for 10 minutes.
  3. Add broccoli to lentil saucepan and simmer for 5 minutes. Drain and set aside. Meanwhile, drain potatoes, return to saucepan and add cottage cheese. Stir in egg and use a potato masher to mash until smooth.
  4. In a large nonstick skillet, heat oil on medium . Add onion, carrots and celery and cook for 3 minutes, stirring occasionally. Stir in salt, thyme and sage and cook for 2 minutes. Remove from heat and stir in lentil mixture. Season with pepper. Spoon mixture into baking dish, spreading evenly over bottom. Drop large spoonfuls of potato mixture over top and smooth with back of spoon. Bake for 40 minutes, until edges of crust begin to turn light brown.

Nutrition Information

  • Serving Size: 1/4 of pie
  • Calories: 391
  • Cholesterol Content: 55 mg
  • Fat Content: 4 g
  • Fiber Content: 21 g
  • Protein Content: 24 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 435 mg
  • Sugar Content: 13 g