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“If everyone lived on mashed potatoes, the world would be a happy place.”
– EV, Food Philosopher and Potato Lover
I couldn't agree more! Whether mashed, baked or roasted, potatoes are definitely one of my staple foods. They are plant-based, gluten-free, low-fat, filling, diverse, rich in vitamin B6, potassium and other essential nutrients. Unfortunately, most people eat potatoes in the form of greasy French fries or potato chips, and even baked potatoes are typically loaded down with fats such as butter, sour cream, melted cheese and bacon bits. Such treatment can make even baked potatoes a potential contributor to a heart attack. But take away the extra fat and deep frying, and a baked potato is an exceptionally healthful low calorie, high fiber food that offers significant protection against cardiovascular disease and cancer.
One of my favourite ways to eat potatoes is mashed! It's a true comfort food for me: creamy, thick, soft and super satisfying.
I had actually never made or tried a shepherd's pie up until now, but the recipe turned out so well, I decided to take pictures and share it with you! I even measured out the exact ingredients for you this time :) It's already become one of my favourite dishes!!
Preparation time: 30 mins
Main ingredients: potatoes, carrots, beans, peas
difficulty level: easy
serves: 4
suitable for: vegan, lactose-free,
gluten-free, nut-free, soy-free, low-fat, low-sodium
IngredientsPie Filling:
300g carrots
200g green beans
200g leek (or use celery stalks instead)
150g frozen peas
1 can (255g drained) kidney beans (or use brown lentils instead!)
1 onion, chopped
2 garlic cloves, minced
2 tsp vegetable stock concentrate
2 cups water
2 tbsp corn starch
1 tbsp soy sauce
Mashed Potatoes:
750g organic potatoes
1/2 cup unsweetened almond milk (or soy milk or coconut milk)
1 - 2 tbsp vegan butter or margarine
Freshly cracked pepper
Salt
Thyme
Instructions
Place your potatoes in a large pot filled with enough water to cover the potatoes, and bring to a boil. Cook until the potatoes are tender, and drain (reserve about 1/4 cup of the cooking water - you may add this to your mash later on). I usually mash my (organic!) potatoes with the skins on, to keep all the fiber and vitamins. Mash until smooth, adding a little of the non-dairy milk (and/or the potato-cooking water) if they seem too dry. You don't even need to add any margarine (I did in this recipe though) to make it nice and creamy. Add thyme, salt and pepper to taste.
While the potatoes are cooking, prepare the pie "filling". Heat up a saucepan and add the chopped onion and garlic. Sauté until soft and translucent. Add the vegetables (washed and chopped of course), along with 2 cups of water and 2 tsp vegetable stock, and bring to a boil. Lower to a simmer, and place the lid on the pot. Let cook until the veggies are tender, about 10 minutes. Once they are tender, add the corn starch, kidney beans and soy sauce, and let cook a few more minutes while stirring until it has thickened. Remove from heat and fill into (oven-proof) bowls.
Preheat oven to 180 °C / 350 °F.
Spoon the mashed potatoes evenly over the top of the filling. If the potatoes have cooled, place the pies in the oven and cook for about 10 minutes until bubbling. Let cool slightly before serving.
Cook once, eat twice
Since my boyfriend and I try to be as efficient as possible in the kitchen, we always cook enough food to cover dinner and lunch the next day. While this flavourful shepherd's pie tastes best when it's fresh out of the oven, it does still taste pretty great the next day. Just make sure to reheat it thoroughly.
While the potatoes are cooking, prepare the pie "filling". Heat up a saucepan and add the chopped onion and garlic. Sauté until soft and translucent. Add the vegetables (washed and chopped of course), along with 2 cups of water and 2 tsp vegetable stock, and bring to a boil. Lower to a simmer, and place the lid on the pot. Let cook until the veggies are tender, about 10 minutes. Once they are tender, add the corn starch, kidney beans and soy sauce, and let cook a few more minutes while stirring until it has thickened. Remove from heat and fill into (oven-proof) bowls.
Preheat oven to 180 °C / 350 °F.
Spoon the mashed potatoes evenly over the top of the filling. If the potatoes have cooled, place the pies in the oven and cook for about 10 minutes until bubbling. Let cool slightly before serving.
Cook once, eat twice
Since my boyfriend and I try to be as efficient as possible in the kitchen, we always cook enough food to cover dinner and lunch the next day. While this flavourful shepherd's pie tastes best when it's fresh out of the oven, it does still taste pretty great the next day. Just make sure to reheat it thoroughly.
♥
Maisy
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