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Vegetarian Shepherd’s Pie

December 6, 2010 3 Comments

VEGETARIAN SHEPHERD'S PIE

Here’s a Shepherd’s Pie that is meat-free but still packed with protein, so perfect for bariatrics! The filling is made of root vegetables and a convenient can of mixed beans then topped with a cheesy sweet potato mash.

 

VEGETARIAN SHEPHERD’S PIE

Ingredients

Fry Light cooking spray

1 large red onion, chopped

2 carrots, peeled and chopped into chunks

2 parsnips, peeled and chopped into chunks

200 ml vegetable stock

2 tbsp chopped fresh rosemary

1/2 x 700g jar passata

420g can mixed bean salad, drained and rinsed

salt and freshly ground black pepper

900g sweet potatoes, peeled and chopped into chunks

75g reduced-fat mature Cheddar cheese, grated

Method

1.  Preheat the oven to 190C/gas mark 5.

2.  Spray a large non-stick pan with Fry Light, add the onion and cook for 3-4 minutes until softened. Stir in the carrots and parsnips and cook for a further 2-3 minutes, stirring occasionally.

3.  Add the stock and rosemary and cook for 2-3 minutes until the stock is reduced by about half. Add the passata, beans and salt and pepper to taste. Cover and cook for 15-20 minutes or until the vegetables are tender. Transfer to a large ovenproof baking dish.

4.  Meanwhile, cook the sweet potatoes in boiling, salted water for about 10 minutes, or until tender. Drain and mash with half of the cheese. Season to taste and spoon over the vegetable mixture. Scatter with the remaining cheese.

5.   Bake for 20-25 minutes or until golden and bubbling. Serve with a crisp green vegetable like broccoli or shredded cabbage.

SERVES 6

WLS PORTION: 1/2

V   suitable for vegetarians

*  suitable for freezing

Calories:  255

Protein:  10.6g

Carbohydrate:  48.6g

Fat:  3g

Image courtesy of Waitrose, where more than 5,000 recipes can be viewed at www.waitrose.com

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Tags: canned beans, family meal, potatoes, vegetarian Categories: Amber bariatric recipes, Green bariatric recipes

Reader Interactions

Comments

  1. Katrina Deed says

    February 1, 2011 at 8:32 pm

    Tried this last night – I exchanged the bean salad for canned lentils and as could not find parsnips (not sure if they are in season here) used celery and courgettes. It was so full of flavour and very yummy. Although my surgery date is not yet set, I wanted to start trying some of these recipes to be prepared. Really enjoyed using the kumera as a mash instead of the usual potatoes.

  2. Carol says

    February 2, 2011 at 8:50 am

    This sounds good Katrina, I’m going to try the canned lentils option next time I make it. Good luck with your surgery, sounds like you are preparing yourself well for success! Carol

  3. Carla @ Yorkshire Pantry says

    August 9, 2011 at 2:28 pm

    Thank you for this recipe I love shepherds pie and the fact you included nutritional information is especially helpful.

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