Lentil Shepherd’s Pie
There are many ways that we can sneak more vegetables into our diet. I try to cook meals with at least 4-5 different vegetables added. I find cooking and blending different vegetables makes it easy to add them to tomato based sauces without the kids (or the adults) being too offended. Here are a couple of recipes to add to the weekly meal roster which will increase vegetable intake significantly.
This is comfort food at its best and packed with veggies. The cheesy sweet potato mash is divine and it appeals to carnivores as well as vegetarians! Important instruction though: soak the lentils and soak them well. Lentils contain anti nutrients in their outer shell that can affect digestion. Soaking them for at least 8 hours (I say 12 hours), solves this problem.
Serves 4
Ingredients
2 carrots, finely chopped
2 onions, finely chopped
1 zucchini, peeled and sliced
4 celery stalks, finely chopped
2 parsnips, finely chopped
1 red chilli, finely chopped
2 bay leaves
2 rosemary sprigs, stalk removed and leaves chopped
10 thyme sprigs, stalk removed and leaves chopped
1 ½ cups lentils soaked for 12 hours, rinsed and cooked for 20 minutes
2 garlic cloves minced
2 tsp pink rock salt
2 cups vegetable stock (see recipe)
3 tbsp tamari sauce
2 tbsp of tomato paste
Extra virgin olive oil
Sweet potato mash
4 sweet potatoes, cut into chunks
1 small turnip, cut into chunks
1 tbsp butter
½ cup of almond milk
½ cup grated cheese
Method
Preheat the oven to 180C.
Soak the lentils overnight in a bowl and 1 tsp pink rock salt. Drain them after soaking and add to pan with enough fresh water to just cover them. Bring to the boil and skim off any foam that is on surface. Reduce heat and simmer for 20 mins.
While lentils are cooking, peel the sweet potatoes and turnip and cut into chunks. Place in a large saucepan of boiling water and leave to simmer for about 20 minutes.
Heat some coconut or olive oil on medium heat in a large frying pan. Add onion and garlic and cook until onion slightly browned. Take off stove.
Check the sweet potatoes. Pierce with a knife and if cooked turn off the heat, drain and return to the pan.
Add other vegetables to onion and garlic, return to stove and stir while cooking until softened. Add herbs and chilli and continue stirring for 2 mins.
Add stock, lentils, salt, tomato paste, and tamari sauce and cover and simmer for 30 mins or until mixture thickens..
Meanwhile mash the sweet potato mixture, and add butter and milk.
When vegetable and lentil mixture is cooked into a large greased dish. Place dollops of the sweet potato mash on top and spoon to the edges. With the back of a fork gently make lines/peaks in the mash. Sprinkle with cheese.
Place in oven for 10 mins and then transfer to grill until mash is golden
(you may want to place the dish on a baking tray when in oven as it may spill over)
