Shepherd-free Shepherd's Pie

Shepherd's Pie

Shepherd's Pie

Shepherd's Pie originated as a way to utilize the affordable potato.  A traditional filling often has lamb (or beef) with carrots, onions, peas -- food of the Irish working class.  This version leaves the animals on the pasture and your plate full of comfort.

Serves 4

1 medium carrot, peeled and diced
1 medium parsnips, peeled and diced
1 medium sweet potato, peeled and diced
1 medium onion, diced
3 cloves garlic, minced
1 teaspoon dried thyme
1 teaspoon dried rosemary
1/4 teaspoon rubbed sage
2 tablespoons tomato paste
Salt and pepper, to taste
1/2 cup frozen peas
2 medium russet potatoes, peeled and chopped
4 cloves garlic
1/2 cup almond milk (or any non-dairy milk)
1/4 cup nutritional yeast
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons chopped chives

1. To make filling: Heat a large saute pan over medium heat.  Place the carrots, parsnips, and onion in the saute pan and saute a minute or two, just to get the vegetables slightly browned.  After just a couple of minutes, add enough water to cover the bottom of the pan, about 1 cup.  Scrape up any bits from the bottom of the pan.  Add the dried herbs, garlic, and tomato paste.  Cook until vegetables are tender (but not falling apart), about 10 minutes.  Add more water, if needed, to prevent burning.  Once vegetables are tender, season with salt and pepper and add the still-frozen peas (they'll thaw when you mix them in).  Stir ingredients well and even distribute between four individual baking tins (or one medium pie tin).

2. To make Chive Potato crust:  Place potatoes and garlic in a medium pot and cover with water.  Bring to a boil and simmer until potatoes are tender, about 10-15 minutes, depending on how large you chopped your potatoes.  When potatoes are tender, drain in a colander and return to the same pot.  Add the almond milk, yeast, salt, and pepper.  Use a potato masher to mash well.  Add the chives and stir to combine.  Check for seasoning.

3. To bake pies:  Cover the pie tins with Chive Potato crust.  Place in a pre-heated oven on your LOW broiler setting.  Broil until lightly browned, just about 5 minutes.  Or, if you have a fancy kitchen torch, now is it's time to shine -- not just for creme brulee :)

Nutrition Facts per serving
Serving size: 1/4 of a recipe (11.3 ounces).

Calories 252.72
Total Fat 1.2g 2%
Saturated Fat 0.14g <1%
Monounsaturated Fat 0.11g
Polyunsaturated Fat 0.17g
Sodium 393.14mg 16%
Potassium 1138.02mg 33%
Total Carbohydrates 53.64g 18%
Fiber 11.52g 46%

Sugar 10.53g
Protein 10.21g 20%

Vitamin A 10165.46IU 203%
Vitamin C 29.39mg 49%
Calcium 115.28mg 12%
Iron 2.94mg 16%
Vitamin E 2.9mg 29%
Vitamin D 12.5IU 3%
Thiamin 5.05mg 337%
Riboflavin 4.96mg 292%
Niacin 30.69mg 153%
Vitamin B6 5.44mg 272%
Folate 216.34mcg 54%
Vitamin B12 3.92mcg 65%
Pantothenic Acid 1.78mg 18%
Vitamin K 29.7mcg 37%
Phosphorus 181.64mg 18%
Magnesium 87.18mg 22%
Zinc 2.72mg 18%
Copper 0.4mg 20%
Manganese 1.02mg 51%
Selenium 3.48mcg 5%