Shepherd's pie: this classic British meal-in-one goes veg

Vegetarian Times, March, 2002 by Kathy Farell-Kingsley

Shepherd's pie is a traditional British recipe that has found its way into American kitchens. In the original casserole, diced or ground meat, usually lamb, is mixed with rich gravy and sometimes vegetables, then covered with a thick blanket of buttery mashed potatoes before it's baked. Needless to say, the recipe is very high in fat and calories. But with a few simple substitutions, it's possible to enjoy a wonderful shepherd's pie without the meat--or the fat.

The first trick is to replace the lamb with lentils, as we did here, or ground soy "meat," a fat-free product that perfectly mimics the chewy texture of meat. Next, toss in plenty of vegetables--onion, garlic, carrots, corn and tomatoes which pump up the taste while adding color and nutrients. The tomatoes also lend moisture, allowing you to omit the usual high-fat gravy. Finally, to crown the casserole, we've topped it with mashed potatoes. No butter or cream is needed when you moisten the potatoes with a little vegetable broth.

Although our shepherd's pie takes a bit of time to put together, it can be assembled early in the day, then refrigerated. Be sure to bring it to room temperature before you bake it to a deliciously savory finish. Serve with a tossed salad, and you've got a great-tasting, satisfying dinner that's sure to be a hit on either side of the Atlantic.

Shepherd's Pie

8 SERVINGS

Potato topping

3 1/2 lbs. baking potatoes
1 cup vegetable broth
2 tsp. Dijon mustard
2 Tbs. grated Cheddar cheese
optional

3 medium carrots, diced
1 medium onion, chopped
2 large doves garlic, minced
2 cups cooked lentils
1/3 cup vegetable broth
14.5-oz. can diced low-sodium
tomatoes, drained
1 Tbs. tomato paste
1/2 tsp. dried oregano
1 Tbs. vegetarian Worcestershire
sauce

1. Make potato topping: In large saucepan,
combine potatoes with enough
cold water to cover. Bring to a boil, and
cook until tender, about 15 minutes.
Drain well.

2. In large bowl, mash potatoes with 1
cup broth and mustard, and salt and
pepper to taste.

3. Preheat oven to 350 [degrees] F. Bring small
saucepan of lightly salted water to a boil.
Add carrots, and cook 2 minutes to
blanch. Drain, and set aside.

4. Coat large skillet with cooking spray,
and set over low heat. Add onion, and
cook, stirring, until softened, about 2 minutes.
Add garlic, and cook 15 seconds.

5. Stir in lentils, blanched carrots, vegetable
broth, tomatoes, tomato paste,
oregano and Worchestershire sauce. Mix
well. Cook, stirring often, until flavors
have blended, about 10 minutes. Season
with freshly ground pepper to taste.

6. Lightly coat 3-qt. gratin dish or shallow
casserole with cooking spray. Spoon filling
into prepared dish. Top with dollops
of mashed potatoes and cheese if desired.
(For an elegant look, pipe topping
using a pastry bag fitted with star tip.)

7. Bake until heated through, 30 to 45
minutes. Let stand 10 to 15 minutes before
serving.

PER SERVING: 397 CAL.; 24G PROT.; 1G TOTAL FAT (0 SAT.
FAT); 78 CARB.; 0 CHOL.; 635 SOD.; 11G FIBER