Healthy Cooking with Mary
  • Home
  • Main Dish A-L
    • ACORN SQUASH, with Vegan Sausage and Mushroom Stuffing
    • Artichoke Crab Cakes
    • Avocado Cauliflower Salad
    • Avocado, Smashed Avocado on Toast
    • BBQ Tofu
    • BBQ'd Jackfruit
    • BBQ RIBZ, SEITAN
    • Buddha Bowl, with Tofu & Squash
    • Burger, Crunchy Vegan Burger
    • Burritos
    • Cabbage Rolls
    • Cauliflower Crab Cakes
    • Chickpea Burger
    • Chicken Salad, Plant Based
    • Cauliflower Alfredo
    • Chik'n Fajitas, Plant Based
    • Chicken Breast, PLANT BASED, Breaded and Baked. VEGAN
    • Crab Cakes, VEGAN Jackfruit & Chickpeas
    • Deep Dish Pizza
    • Eggplant Casserole
    • Eggplant Lasagna
    • Enchiladas
    • Hearts of Palm, Scallops
    • Jackfruit Chicken Patty
    • Hash Brown Omelette
    • Jackfruit Tacos
    • Jackfruit "Crab"cakes
  • Main Dish M-Z
    • Mexican Cauliflower Rice
    • Piña Colada Cauliflower
    • Mexican Loaf
    • Pizza, Nacho Pizza
    • Pizza with Flax Seed Crust
    • Popcorn Chicken, Vegan
    • Potato Lasagna
    • Quiche, Plant Based
    • Seitan Crunchy Nuggets
    • Seitan, How to Make Basic Recipe
    • Seitan Ham Roast
    • Seitan Jackfruit Roast
    • Seitan Meatballs
    • Seitan Smoked Turkey Log
    • Seitan Turkey Sausage
    • Shepherd's Pie
    • Skillet Eggplant Ratatouille
    • Smoky Tofu Burger
    • Spicy Seitan Sausage
    • Stuffed Seitan Roast
    • Tacos, Black Bean
    • Tofu Scramble Tacos
    • Vegetable Spring Rolls
    • Ultimate Veg Loaf
    • Vegetable Pot Pie
    • The Potato Diet
    • Low Carb Vegan
  • Side Dish A-L
    • Acorn Squash, Oven Roasted
    • Apple Salad
    • Broccoli Potato Casserole
    • Artichoke Salad
    • Blueberry Bread
    • Bread, Basic Bread
    • Cabbage Salad
    • Cauliflower Salad
    • Cole Slaw, Grandma's Old Fashioned
    • Cornbread
    • Crabmeat Spread, Plant Based
    • Vegan Crab Salad Ceviche, Plant Based
    • Deviled Potatoes
    • Eggplant, Baked
    • Flax Flatbread/ English Muffins
    • Focaccia
    • Hash Browns, Easy
    • Hash Brown Omelette
    • Hearts of Palm Salad
    • Kale, Creamy Kale
    • Kale Salad
    • Low Carb Bread
  • Side Dish M-Z
    • Mango Salsa
    • Mushrooms, Crunchy Baked Mushrooms, No Oil
    • Noodles with Alfredo Sauce
    • Onion Rings, Baked, No Oil and CRUNCHY!
    • Oven Roasted Vegetables
    • Pickles, Bread & Butter Pickles
    • Potato Cakes
    • Potato Cakes, Stuffed
    • Potatoes and Green Beans
    • Potato Nuggets
    • Potato Salad
    • Potato Vegetable Stuffing
    • Quick Bread
    • ROASTED GARLIC
    • Roasted Potato Wedges
    • Salad, Cruciferous Salad
    • Scalloped Potatoes
    • Scalloped Potatoes in White Sauce with Broccoli
    • Seed Crackers
    • Spaghetti Squash
    • Spaghetti Squash, Stuffed Southwestern Style
    • SUMMER ROLLS
    • Vegetable Curry, Lighter Version with Soy Curls
    • Vegetables, Oven Roasted with Maple Glaze
    • Whole Wheat Bread
    • Waffles, Potato Waffles
    • Whole Wheat Honey Bread
    • Zucchini Rounds, Baked
    • Zucchini Stuffed Mushrooms
  • Soups and Stews
    • Bok Choy, Kale, and Potato Soup
    • Broccoli Mushroom Potato Soup
    • Broccoli Soup,Creamy Broccoli Soup
    • Butternut Squash Soup
    • Cabbage Soup
    • "Chicken" Noodle Soup
    • Chickpea Soup
    • Chili, Butternut Squash Chili
    • Chili, Sweet Potato Chii
    • Cream of Mushroom Soup
    • Creamy Broccoli Soup
    • Creamy Tomato Carrot Soup
    • Creamy Vegetable Soup
    • Curry Vegetable Soup
    • Garbage Soup
    • Kale, Potato, and Mushroom Stew
    • Lentil Stew
    • Minestrone Soup
    • Onion Mushroom Barley Soup
    • Potato Mushroom Soup
    • Potato Cauliflower Soup
    • Potato, Mushroom and Spinach Soup
    • Potato Noodle Soup
    • Potato Soup, Quick and Easy
    • Skyline Chili
    • Soup!... Green Soup!!
    • Sweet Potato & Black Bean Soup
    • Vegetable Soup, Crockpot Version
    • White Bean Soup
    • West African Peanut Stew
  • Rice and Pasta
    • Rice Dishes >
      • Beans and Rice
      • Brown Rice Curry with Vegetables
      • Curry Rice with Vegetables
      • Sushi, Vegetable
    • Pasta Dishes >
      • Pasta Salad
      • Zucchini Pasta with Oven Roasted Veggies
      • Lasagna Rollups
      • Loaded Lasagna
      • Mac N' Cheeze, w Butternut Squash
      • Mushroom Stroganoff
      • Italian Casserole
      • One Pot Pasta, Veggie Overload
      • One Pot Pasta Mexican Style
      • Pad Thai
      • Stir Fry, Low Fat Curry
  • Bean Dishes
    • Beans A-H >
      • Bean Dip
      • Black-eyed Pea Falafels
      • Beans and Greens
      • Black Soy Bean Burger, Low Carb
      • Black Soybean Meatballs
      • Chickpea Nuggets
      • Cowboy Caviar
      • Falafel's, Baked
      • Falafels, Loaded
      • Garbanzo Bean Spread
      • Garbanzo Garden Burgers
      • Garbanzo Flour Pizza Crust
      • Hummus, Edamame Hummus
      • Hummus with Roasted Red Peppers and Green Olives
    • Beans L-Z >
      • Lentil Loaf and Potato Cupcakes
      • Lentils, Seasoned
      • Lentil Veg Loaf stuffed with Mashed Potatoes
      • Sloppy Joes
      • Tofu Avocado Salad
      • Tofu, Crunchy Baked Tofu
      • Tofu Meatballs
      • Tofu Nuggets Air Fried
      • Tofu Scramble
  • Cheese, Dressing, and Sauces
    • Cheeze >
      • Almond Walnut Cheeze
      • Cheeze, American Style Cheeze Slices
      • Cashew "Cheese" Slices
      • Cheezy Sauce
      • Nacho Cheeze Sauce
      • Walnut Sunflower Cheeze
    • Dressings >
      • Avocado Salad Dressing
      • Creamy 3-2-1 Salad Dressing
      • Creamy Basil Ranch Salad Dressing
      • Creamy Cashew Salad Dressng
      • Creamy Ranch
      • Creamy Italian Dressing
      • Mayonnaise, Plant Based
      • Orange Nutty Salad Dressing
      • Ranch Tofu Salad Dressing
      • Salad Dressing, 3-2-1 Fat Free and Delicious
    • Sauces >
      • Baba Ganoush
      • Cauliflower Alfredo Sauce
      • Creamy Cashew Cheeze
      • Creamy Mushroom Gravy, Oil and Flour Free
      • Eggplant Artichoke Spread
      • Gravy, Old Fashioned Gravy, Fat Free
      • Hollandaise Sauce, Plant Based
      • Mustard Hummus
      • PEANUT SAUCE
      • Pesto Sauce, Oil Free
      • Tzatziki Sauce
      • White Sauce
  • Sweets
    • Apple Crescent Turnovers
    • Apple Crisp
    • Apple Fritter Waffles
    • Apple Pear Bake, With Coconut and Walnuts
    • Apple Walnut Muffins
    • Blueberry Muffins
    • Chia Pudding
    • Chocolate Covered Almond Stuffed Dates
    • Chocolate Prune Treats
    • Chocolate Walnut Flax Muffins
    • Fruit Smoothie
    • Granola Bars and Snack Mix
    • Oatmeal Chocolate Chip Cookies, with Banana, and Walnuts
    • Pears, Baked with Pecans
    • Peach Cobbler
    • Pear Cobbler
    • Pumpkin Chocolate Pecan Bars
    • Smoothie, Cherry Banana
    • Strawberry Pineapple Cobbler
  • Holidays
    • Roasted Acorn Squash with Apple Mushroom Stuffing
    • Apple Crescent Turnovers
    • Apple Mushroom Walnut Stuffing
    • Banana Bread
    • Christmas Kale Wreath
    • Cranberry Sauce
    • Deviled Potatoes
    • Green Bean Casserole
    • Hollandaise Sauce, Plant Based
    • Loaded Lasagna
    • Vegetable Wellington
    • Old Fashioned Mushroom Gravy
    • Mushrooms, Stuffed Mushrooms
    • Pumpkin Bread
    • Stuffed Pumpkin
    • Seitan Ham Roast
    • Seitan Smoked Turkey Log
    • Stuffing
    • Vegetables, Oven Roasted with Maple Glaze
  • Non Plant Based
    • Eggs >
      • Cauliflower Fritters
      • Blueberry Cobbler, Lower Carb
      • Cabbage Fritters
      • Cauliflower Egg Salad
      • Veggie Fritters
      • Crustless Quiche
      • Pickled Eggs
      • Veggie Omelette
      • Vegetable Pie
      • Zucchini Sticks
    • Seafood >
      • Baked Salmon
      • Halibut with Garlic, Basil, and Tomatoes
      • Panko Shrimp
      • Seafood Chowder
      • Shrimp Stir Fry
      • Tuna Noodle Casserole
      • Tuna Salad, Albacore
      • Baked Cod with Green Beans and Mushrooms
  • Food Preservation
    • Canning Beans
    • Canning Potatoes and Carrots
    • Food Dehydration
    • Southern Chow Chow
  • Videos
Print Friendly and PDF
Picture
 Shepherd's Pie

This is a great main dish.  Filling, colorful, and your omnivore friends will also love it.  You can assemble ahead of time, and just bake prior to serving.  I've been making it for a while, but really wanted to perfect the recipe a bit prior to adding it to my collection. I kept the spices to a minimum, I prefer the mild flavor and really wanted to taste the vegetables, so if you like a little more zest, feel free to spice it up even more.

Ingredients for filling:
1/2 of white onion diced
1-2 cloves of garlic, peeled and minced
1.5 cups diced carrots
2 stalks of diced celery
1 cup of frozen peas
1 cup of fresh green beans diced
1 cup chopped mushrooms
​1 1/2-2 cups of cooked brown or green lentils
1 T Flour, your choice, I used All Purpose (use rice flour for gluten free version)
1 cup water
1-2 T Low Sodium Soy Sauce
1/2 tsp Liquid Smoke
2 Veg Boullion Cubes
S&P to taste

Topping:
5-6 large russet potatoes, peeled and chopped
1/2 cup of unsweetened original almond milk or cashew milk
Diced Green Onions to sprinkle over top after baking (optional, but looks pretty)

In large skillet, water saute your garlic, onion, celery, carrots, green beans.  After about 10 min when they start to get tender add the Boullion cubes, some more water (about a 1/4 cup), and add the frozen green peas.  Cook for another 10 min. Add T's of water as needed to keep it from sticking.  In separate cup, mix flour, 1/2 cup water.  Whisk well, then stir in with skillet vegetables once they are good and tender, stir over med heat to make a roux (without the fat). Add your soy sauce.  Stir in the cooked lentils and set the filling aside.  It should be quite thick.

While your veggies are simmering you should have your peeled potatoes simmering until tender, drain water and hand mash with the almond milk, salt and pepper to taste.

To assemble, simply put your filling in a deep casserole dish and spread to edges.  S&P the top.  Then spread your mashed potatoes carefully over the top spreading to the edges and smoothing.  Then take a fork and fluff them back up so it looks pretty when it browns.  Bake in preheated 400 degree oven for about 30 min until heated through, if the top is not browning, place under broiler for a couple minutes. Sprinkle the top with some chopped green onions for a beautiful presentation.  Enjoy!  Makes six servings approx 375 calories ea.

Picture
Picture

Contact

Amazon Affiliate links are found throughout this website of my favorite things. As an Amazon Associate I earn from qualifying purchases. Thank you in advance!
. Healthy Cooking With Mary  by Mary Waldeck  Copyright Protected 2014-2024  All Rights Reserved.
  • Home
  • Main Dish A-L
    • ACORN SQUASH, with Vegan Sausage and Mushroom Stuffing
    • Artichoke Crab Cakes
    • Avocado Cauliflower Salad
    • Avocado, Smashed Avocado on Toast
    • BBQ Tofu
    • BBQ'd Jackfruit
    • BBQ RIBZ, SEITAN
    • Buddha Bowl, with Tofu & Squash
    • Burger, Crunchy Vegan Burger
    • Burritos
    • Cabbage Rolls
    • Cauliflower Crab Cakes
    • Chickpea Burger
    • Chicken Salad, Plant Based
    • Cauliflower Alfredo
    • Chik'n Fajitas, Plant Based
    • Chicken Breast, PLANT BASED, Breaded and Baked. VEGAN
    • Crab Cakes, VEGAN Jackfruit & Chickpeas
    • Deep Dish Pizza
    • Eggplant Casserole
    • Eggplant Lasagna
    • Enchiladas
    • Hearts of Palm, Scallops
    • Jackfruit Chicken Patty
    • Hash Brown Omelette
    • Jackfruit Tacos
    • Jackfruit "Crab"cakes
  • Main Dish M-Z
    • Mexican Cauliflower Rice
    • Piña Colada Cauliflower
    • Mexican Loaf
    • Pizza, Nacho Pizza
    • Pizza with Flax Seed Crust
    • Popcorn Chicken, Vegan
    • Potato Lasagna
    • Quiche, Plant Based
    • Seitan Crunchy Nuggets
    • Seitan, How to Make Basic Recipe
    • Seitan Ham Roast
    • Seitan Jackfruit Roast
    • Seitan Meatballs
    • Seitan Smoked Turkey Log
    • Seitan Turkey Sausage
    • Shepherd's Pie
    • Skillet Eggplant Ratatouille
    • Smoky Tofu Burger
    • Spicy Seitan Sausage
    • Stuffed Seitan Roast
    • Tacos, Black Bean
    • Tofu Scramble Tacos
    • Vegetable Spring Rolls
    • Ultimate Veg Loaf
    • Vegetable Pot Pie
    • The Potato Diet
    • Low Carb Vegan
  • Side Dish A-L
    • Acorn Squash, Oven Roasted
    • Apple Salad
    • Broccoli Potato Casserole
    • Artichoke Salad
    • Blueberry Bread
    • Bread, Basic Bread
    • Cabbage Salad
    • Cauliflower Salad
    • Cole Slaw, Grandma's Old Fashioned
    • Cornbread
    • Crabmeat Spread, Plant Based
    • Vegan Crab Salad Ceviche, Plant Based
    • Deviled Potatoes
    • Eggplant, Baked
    • Flax Flatbread/ English Muffins
    • Focaccia
    • Hash Browns, Easy
    • Hash Brown Omelette
    • Hearts of Palm Salad
    • Kale, Creamy Kale
    • Kale Salad
    • Low Carb Bread
  • Side Dish M-Z
    • Mango Salsa
    • Mushrooms, Crunchy Baked Mushrooms, No Oil
    • Noodles with Alfredo Sauce
    • Onion Rings, Baked, No Oil and CRUNCHY!
    • Oven Roasted Vegetables
    • Pickles, Bread & Butter Pickles
    • Potato Cakes
    • Potato Cakes, Stuffed
    • Potatoes and Green Beans
    • Potato Nuggets
    • Potato Salad
    • Potato Vegetable Stuffing
    • Quick Bread
    • ROASTED GARLIC
    • Roasted Potato Wedges
    • Salad, Cruciferous Salad
    • Scalloped Potatoes
    • Scalloped Potatoes in White Sauce with Broccoli
    • Seed Crackers
    • Spaghetti Squash
    • Spaghetti Squash, Stuffed Southwestern Style
    • SUMMER ROLLS
    • Vegetable Curry, Lighter Version with Soy Curls
    • Vegetables, Oven Roasted with Maple Glaze
    • Whole Wheat Bread
    • Waffles, Potato Waffles
    • Whole Wheat Honey Bread
    • Zucchini Rounds, Baked
    • Zucchini Stuffed Mushrooms
  • Soups and Stews
    • Bok Choy, Kale, and Potato Soup
    • Broccoli Mushroom Potato Soup
    • Broccoli Soup,Creamy Broccoli Soup
    • Butternut Squash Soup
    • Cabbage Soup
    • "Chicken" Noodle Soup
    • Chickpea Soup
    • Chili, Butternut Squash Chili
    • Chili, Sweet Potato Chii
    • Cream of Mushroom Soup
    • Creamy Broccoli Soup
    • Creamy Tomato Carrot Soup
    • Creamy Vegetable Soup
    • Curry Vegetable Soup
    • Garbage Soup
    • Kale, Potato, and Mushroom Stew
    • Lentil Stew
    • Minestrone Soup
    • Onion Mushroom Barley Soup
    • Potato Mushroom Soup
    • Potato Cauliflower Soup
    • Potato, Mushroom and Spinach Soup
    • Potato Noodle Soup
    • Potato Soup, Quick and Easy
    • Skyline Chili
    • Soup!... Green Soup!!
    • Sweet Potato & Black Bean Soup
    • Vegetable Soup, Crockpot Version
    • White Bean Soup
    • West African Peanut Stew
  • Rice and Pasta
    • Rice Dishes >
      • Beans and Rice
      • Brown Rice Curry with Vegetables
      • Curry Rice with Vegetables
      • Sushi, Vegetable
    • Pasta Dishes >
      • Pasta Salad
      • Zucchini Pasta with Oven Roasted Veggies
      • Lasagna Rollups
      • Loaded Lasagna
      • Mac N' Cheeze, w Butternut Squash
      • Mushroom Stroganoff
      • Italian Casserole
      • One Pot Pasta, Veggie Overload
      • One Pot Pasta Mexican Style
      • Pad Thai
      • Stir Fry, Low Fat Curry
  • Bean Dishes
    • Beans A-H >
      • Bean Dip
      • Black-eyed Pea Falafels
      • Beans and Greens
      • Black Soy Bean Burger, Low Carb
      • Black Soybean Meatballs
      • Chickpea Nuggets
      • Cowboy Caviar
      • Falafel's, Baked
      • Falafels, Loaded
      • Garbanzo Bean Spread
      • Garbanzo Garden Burgers
      • Garbanzo Flour Pizza Crust
      • Hummus, Edamame Hummus
      • Hummus with Roasted Red Peppers and Green Olives
    • Beans L-Z >
      • Lentil Loaf and Potato Cupcakes
      • Lentils, Seasoned
      • Lentil Veg Loaf stuffed with Mashed Potatoes
      • Sloppy Joes
      • Tofu Avocado Salad
      • Tofu, Crunchy Baked Tofu
      • Tofu Meatballs
      • Tofu Nuggets Air Fried
      • Tofu Scramble
  • Cheese, Dressing, and Sauces
    • Cheeze >
      • Almond Walnut Cheeze
      • Cheeze, American Style Cheeze Slices
      • Cashew "Cheese" Slices
      • Cheezy Sauce
      • Nacho Cheeze Sauce
      • Walnut Sunflower Cheeze
    • Dressings >
      • Avocado Salad Dressing
      • Creamy 3-2-1 Salad Dressing
      • Creamy Basil Ranch Salad Dressing
      • Creamy Cashew Salad Dressng
      • Creamy Ranch
      • Creamy Italian Dressing
      • Mayonnaise, Plant Based
      • Orange Nutty Salad Dressing
      • Ranch Tofu Salad Dressing
      • Salad Dressing, 3-2-1 Fat Free and Delicious
    • Sauces >
      • Baba Ganoush
      • Cauliflower Alfredo Sauce
      • Creamy Cashew Cheeze
      • Creamy Mushroom Gravy, Oil and Flour Free
      • Eggplant Artichoke Spread
      • Gravy, Old Fashioned Gravy, Fat Free
      • Hollandaise Sauce, Plant Based
      • Mustard Hummus
      • PEANUT SAUCE
      • Pesto Sauce, Oil Free
      • Tzatziki Sauce
      • White Sauce
  • Sweets
    • Apple Crescent Turnovers
    • Apple Crisp
    • Apple Fritter Waffles
    • Apple Pear Bake, With Coconut and Walnuts
    • Apple Walnut Muffins
    • Blueberry Muffins
    • Chia Pudding
    • Chocolate Covered Almond Stuffed Dates
    • Chocolate Prune Treats
    • Chocolate Walnut Flax Muffins
    • Fruit Smoothie
    • Granola Bars and Snack Mix
    • Oatmeal Chocolate Chip Cookies, with Banana, and Walnuts
    • Pears, Baked with Pecans
    • Peach Cobbler
    • Pear Cobbler
    • Pumpkin Chocolate Pecan Bars
    • Smoothie, Cherry Banana
    • Strawberry Pineapple Cobbler
  • Holidays
    • Roasted Acorn Squash with Apple Mushroom Stuffing
    • Apple Crescent Turnovers
    • Apple Mushroom Walnut Stuffing
    • Banana Bread
    • Christmas Kale Wreath
    • Cranberry Sauce
    • Deviled Potatoes
    • Green Bean Casserole
    • Hollandaise Sauce, Plant Based
    • Loaded Lasagna
    • Vegetable Wellington
    • Old Fashioned Mushroom Gravy
    • Mushrooms, Stuffed Mushrooms
    • Pumpkin Bread
    • Stuffed Pumpkin
    • Seitan Ham Roast
    • Seitan Smoked Turkey Log
    • Stuffing
    • Vegetables, Oven Roasted with Maple Glaze
  • Non Plant Based
    • Eggs >
      • Cauliflower Fritters
      • Blueberry Cobbler, Lower Carb
      • Cabbage Fritters
      • Cauliflower Egg Salad
      • Veggie Fritters
      • Crustless Quiche
      • Pickled Eggs
      • Veggie Omelette
      • Vegetable Pie
      • Zucchini Sticks
    • Seafood >
      • Baked Salmon
      • Halibut with Garlic, Basil, and Tomatoes
      • Panko Shrimp
      • Seafood Chowder
      • Shrimp Stir Fry
      • Tuna Noodle Casserole
      • Tuna Salad, Albacore
      • Baked Cod with Green Beans and Mushrooms
  • Food Preservation
    • Canning Beans
    • Canning Potatoes and Carrots
    • Food Dehydration
    • Southern Chow Chow
  • Videos