Plant-Based Shepherd’s Pie
Growing up in my house Shepherd's Pie was considered a special meal - probably because it took some time to throw together. So when I changed the way I eat it was crucial for me to figure out how to make Plant-Based Shepherd's Pie.
This is a ridiculously delicious and comforting meal. This has all the flavour you remember from it’s meaty counter-part. It is the perfect meal for a weekend when you’ve got a little extra time to throw something together.
This also ticks off all the nutrient boxes both macro and micro that you want. Beautiful healthy fats with lots of fibre, protein, and healthy carbs to fill you up. The “meat” mixture is made with mushrooms, walnuts, and cauliflower and looks exactly like ground beef.
For my mashed potatoes I like to include a cashew cream, similar to how some would use sour cream. If you want to trim off some calories and fat from the dish simply omit them. You can use vegetable broth instead and it’ll still taste delicious.
You'll agree that this tastes amazing on it’s own, but my kids love it with a little bit of ketchup. I’ve been known to throw some hot sauce onto mine as well. This Plant-Based Shepherd's Pie is perfect on the weekend. You can pair it with my Fruit Grunt or Chocolate-Chip Cookie Pie for dessert and call it a perfect meal!
When it comes to comfort food I couldn’t resist figuring out how to make Plant-Based Shepard’s Pie. A childhood favourite, you won’t believe this isn’t meat!
- 2 1/2 lb Russet Potatoes
- 1 cup Raw Cashews (soaked, optional)
- 3/4 cup Low-Sodium Vegetable Stock
- 1 clove Roasted Garlic (optional)
- 3 cup Cauliflower (diced)
- 1 cup Walnuts
- 8 oz Mushrooms
- 1 Small Onion (diced)
- 3 tbsp Tamari Sauce
- 1 tsp Worcestershire Sauce
- 1 tsp Dried Basil
- 1 tsp Dried Onion
- 1/2 tsp Garlic Powder
- Sea Salt (to taste)
- 1 cup Peas (fresh or frozen)
- 1 cup Corn (fresh or frozen)
- Fresh Thyme (for garnish)
We’re going to get our mashed potato topping started. I said up above to peel your potatoes but feel free to leave the peels on if you don’t mind a little rustic flair to the dish.
We’re going to get our mashed potato topping started. I said up above to peel your potatoes but feel free to leave the peels on if you don’t mind a little rustic flair to the dish.
Whether you’re using an instant pot or a stovetop place the potatoes into your cooking vessel and cover with water. Add a little sea salt.
If using the instant pot cook for 10 minutes on manual and then use the quick release method. If using a stovetop then boil the potatoes until softened - about 15-20 minutes depending on the sized of your potato chunks.
While that’s happening we’ll make some cashew cream. If you want to reduce the fat/calories in this dish you can leave this step out - but it’s delicious! Add your soaked cashews and vegetable stock into a high speed blender along with your roasted garlic, if using. Blend it on high speed and let it do it’s thing for about a minute until the mixture is nice and creamy. The calorie information below includes the cashew cream.
Once the potatoes are cooked, drain the excess liquid and return the potatoes to the original cooking vessel and mash them up along with the cashew cream, if using. If you’re not using the cashew cream just use the 3/4 cup vegetable stock.
Take your walnuts and toss into a food processor. Pulse them until they’re nice and crumbly. Add in the riced cauliflower and mushrooms and continue to pulse until it’s nicely mixed together.
Pre-heat your oven to 400 F.
Warm up a pan on the stove and water sauté an onion until translucent. Pour in your walnut/cauliflower/mushroom mixture and stir to mix in with the onions. Add in all of the sauces and spices on top and stir in and continue to cook for 15-20 minutes over medium heat.
Lightly grease a 9x13” 2 quart casserole dish.
Transfer the “meat” mixture from the pan until the bottom of the casserole dish and spread out evenly.
Sprinkle the corn and peas evenly over the top of the mixture so it’s nicely spread out. Doesn’t matter if they’re fresh or frozen - they’ll cook inside the oven.
Now take your mashed potatoes and spread them out evenly over the top of the veggies. Feel free to get fancy with a fork or other device to add texture to the mash.
Bake for 25 minutes until bubbling on the sides. If you want to give the potatoes a golden brown touch then broil for 2 minutes or so.
Remove from the onion and garnish with fresh thyme if desired!
Scoop out, serve, and smash it into your face!
Servings 8
- Amount Per Serving
- Calories 400kcal
- % Daily Value *
- Total Fat 17.7g28%
- Saturated Fat 2.2g12%
- Sodium 421mg18%
- Potassium 1286mg37%
- Total Carbohydrate 52.5g18%
- Dietary Fiber 7g29%
- Sugars 6.2g
- Protein 14.6g30%
- Calcium 5 mg
- Iron 29 mg
- Vitamin D 510 IU
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Feel free to swap out the russet potatoes with sweet potatoes or any other starchy vegetable. Pumpkin or squash gives it a nice earthy variation!
Feel free to swap out the spices - feel free to add a little nutmeg or cinnamon if you’re using a different mash topping.
