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Vegetarian Mushroom Shepherd's Pie Recipe
Apr 04, 2012 @ 2:58 AM
Posted by
Daily Value: 7%
Servings: 12
Vegan, Vegetarian, Dairy-Free, Sugar-Conscious
Posted by
Nutrition
Cal/Serving: 134Daily Value: 7%
Servings: 12
Vegan, Vegetarian, Dairy-Free, Sugar-Conscious
| Fat | 3g | 5% |
| Saturated | 0g | 2% |
| Carbs | 23g | 8% |
| Fiber | 5g | 19% |
| Sugars | 4g | 0% |
| Protein | 7g | 13% |
| Sodium | 488mg | 20% |
| Calcium | 31mg | 3% |
| Magnesium | 39mg | 10% |
| Potassium | 767mg | 22% |
| Iron | 2mg | 10% |
| Zinc | 1mg | 8% |
| Vitamin A | 1703IU | 34% |
| Vitamin C | 40mg | 66% |
| Thiamin (B1) | 1mg | 36% |
| Riboflavin (B2) | 1mg | 31% |
| Niacin (B3) | 6mg | 29% |
| Vitamin B6 | 0mg | 23% |
| Folic Acid (B9) | 128µg | 32% |
| Vitamin B12 | 0µg | 1% |
| Vitamin D | 0µg | 0% |
| Vitamin E | 1mg | 6% |
| Vitamin K | 85µg | 107% |
| Fatty acids, total monounsaturated | 1g | 0% |
| Fatty acids, total polyunsaturated | 1g | 0% |
Have a question about the nutrition data? Let us know.
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This dish is an absolutely must-try for all of you vegans/vegetarians who sometimes miss the taste of meat. Yes, this recipe takes a little longer to prepare but it is definitely worth it! Try it and let me know if you liked it as much as I did.
INGREDIENTS
- 1 kg red skin potatoes
- 100 g soy granules
- 1 kg button mushrooms
- 1 carrot
- 1 red bell pepper
- 2 onions, diced
- 1 bunch of dill, chopped
- 1 bunch of parsley, chopped
- 2 eggs ( or egg substitutes for vegans, you can also add 3-4 tbsp dry yeast flakes)
- sea salt, to taste
- 1/2 tsp ground pepper
- 1 tsp sweet paprika
- 1 tbsp dry thyme
- 2 tbsp unrefined sunflower oil
DIRECTIONS
Peel the potatoes and put them in a large pot filled with water. Boil them until they're tender. Mash them and let them cool for a while.
Chop the mushrooms, carrot and red bell pepper. Add them into your food processor and pulse until all ingredients are well mixed together.
Heat 2 tbsp of sunflower oil in a large skillet. Add the mixture above, diced onions, chopped dill and parsley, soy granules, eggs ( or egg substitutes + dry yeast flakes) and spices. Sauté for 10 minutes.
* I added the soy granules without boiling them because the mushrooms contain a lot of water and these soy granules will absorb all excess water.
Put some parchment paper on the bottom of a casserole. Divide the mashed potatoes in two. Place the first half in the casserole and spread it with a spatula. Add the filling. Place over the other half of mashed potatoes.
Heat your oven at 392˚. Put the casserole in the oven. Cook for 40 minutes.
Don't serve immediately. Let it cool for at least half an hour.
Recipe Details
Servings: 12Total time: 1 hour
Cuisine: American, Family, Food, Vegetarian
Special Designations: Low-fat, Vegan, Vegetarian, Healthy
Notes and Substitutions:
If you are vegan use egg substitutes - add 3-4 tbsp dry yeast flakes instead of using eggs.
