When I was a kid my mother made shepherd’s pie for the family. Being a Puerto Rican family this was far reaching for us, and when I saw it I immediately told my mother I am not eating THAT. That upset her so and I wouldn’t blame her if she never cooked for me again from that point, but being the greatest mother in all the land she kept feeding me.
Fortunately for me, I got brave and ordered it at an Irish Pub one day and absolutely loved it. I could not wait for a friend to ask about going out to eat and I would suggest a place like Piper’s Kilt or Thirsty Turtle or The Porter House so I could order Shepherd’s Pie. It was at this point that the Irish side of me came out and I would order Bangers and Mash, Corned Beef and Cabbage and all other Irish items along with a pint of Guinness.
Since going down this path of healthy eating I have not had a shepherd’s pie at all since it is typically made with a fatty ground beef and topped with white mashed potatoes. Then in December I became a vegetarian and that just about eliminated the idea of eating a shepherd’s pie ever again. That was until one day I decided to give tempeh a try. It was on that day that I fell in love with that ingredient. I have made all sorts of items with tempeh from tacos to burgers to meat(less) balls.
Yesterday I decided I was going to finally make a shepherd’s pie and I will say that it didn’t taste exactly as I remember shepherd’s pie it certainly did come out tasty and is going to be in our rotation from this point forward. I am putting the nutritional information in this post as well so that you can decide if you want to make it yourself and/or add different ingredients. This recipe will make approximately 5-6 servings.
Vegetarian Shepherd’s Pie
Ingredients: 8oz Tempeh crumbled, 2 medium sized sweet potatoes, 2 celery stalks (chopped), 2 medium carrots (chopped), 5oz baby portabello mushrooms (chopped), 1/2c white onion (chopped), 1c vegetable broth, 1/4c tahini, 3tbs worcestershire sauce, 2tbs tamarin paste, 4 garlic cloves (diced), 1tbs olive oil, 1tbs dried oregano, 2tbs agave nectar
Nutritional Information (based on 5 servings): 294 calories, 13g Fat, 38g Carbs, 13g Fiber, 12g Protein
Nutritional Breakdown of Macronutrients: 48% Carbs, 37% Fat, 15% Protein <– 75% of fat from olive oil and tahini
- Preheat broiler to 425*
- Crumble tempeh and soak for 15 minutes. After soaking drain and pat dry.
- Microwave sweet potatoes for 8 minutes to get them soft or you can put them in oven if you wish.
- Heat up olive oil and when hot add in all the vegetables and cook for about 5 minutes to get aroma into the air.
- After vegetables have cooked add in tempeh, vegetable stock, tahini, worcestershire sauce, tamarin paste and garlic.
- Bring to a boil and then cover and allow to simmer.
- All liquid should evaporate and that will take approximately 20 minutes.
- Pour mixture into a baking loaf and top with the scooped out flesh of the sweet potatoes.
- Pour agave nectar over the sweet potatoes and a little cooking spray.
- Place into oven and after about 5 minutes the tops of the potatoes should be browned.
I served this by scooping it into a shallow bowl, but the restaurant way would be to make them in individual ramekins.
This came out extremely tasty and as you can see it is very healthy as well. I cannot wait to have a serving for lunch today since there are leftovers and I bet the flavors will meld even more overnight in the fridge.