Enjoy this delicious, satisfying, flour-free meal, just in time for St. Paddy’s Day!
Unfortunately for all you weight-losers (winners!?) out there, this one only works for the maintenance phase, because the potatoes count as a grain. Alternatively, you could use mashed cauliflower instead of mashed potatoes. If you aren’t on maintenance yet, stash this away for later. You can look forward to it for when you are living in that lovely goal weight range!
Shepherds Pie w/ Creamy Cauliflower Sauce
This recipe makes one 8 x 8 casserole dish. It contains 4 complete meals. One serving of this shepherds pie contains:
- 1 Veggie Serving (adjust to your own individual food plan)
- 1 Protein Serving
- 1 Grain Serving
- 1 Fat Serving
- 3 large carrots
- 1 yellow onion
- 1 lb (16 oz) crimini or portabello mushrooms
- Frozen green peas (to reach desired veggie weight)
- Frozen corn (to reach desired veggie weight)
- 1 recipe of creamy cauliflower sauce (contributes 10 oz veggies to the total, see below)
- 1 recipe of creamy cauliflower sauce (contributes 1/2 of a protein serving, see below)
- 4 oz plant-based milk (soy, hemp, almond)
- There are multiple protein options that are great in this dish. After using the proteins above, there are 3 protein servings left that you can add. Feel free to combine, mix, and match from the following list:
- 18 oz cooked (roughly 6 oz dry) lentils (3 protein servings)
- 12 oz marinated, crumbled tempeh (3 protein servings)
Note: I like to use both, I do 1/3 lentils and 2/3 tempeh, which would be 6 oz cooked lentils (or 2 oz dry, cooked al-dente) and 8 oz tempeh.
- 1 oz vegan butter or oil of choice (for mashed potatoes)
- 1 oz olive oil (for sautéing veggies)
- 16 oz potatoes (about 4 medium sized potatoes. The weight doesn’t change from raw to cooked when boiling potatoes so you can weigh them before cooking)
Condiments & Spices
- 1 teaspoon Italian seasoning
- 1/2 teaspoon rosemary, dried
- 1 teaspoon garlic powder
- 1 ⁄2 teaspoon black pepper
- 1/2 teaspoon ground coriander
1. Prepare the Protein:
- Weigh out your protein (see choices above).
- If you are using tempeh, crumble it and marinate it now.
- If you are using lentils, cook them. I cook 2 oz of dry lentils with ratio of 1:3 lentils to water, and they end up at about 4 oz cooked. I leave them a little al-dente, so that they soak up some of the liquid in the pie as it bakes. They will continue to cook and swell to the full 6 oz in the pie.
2. Make the Mashed Potatoes:
- Chop the potatoes into large chunks (halved or quartered). Steam or boil potatoes for about 20 minutes, or until they are soft enough to poke a fork into. Drain the potatoes and weigh the desired amount.
- Stir in 1 oz total of butter and/or cream cheese, and 4 oz of plant-based milk. Mash well with a potato masher, fork, or electric mixer.
- Add the salt, pepper, herbs, and spices.
- Set aside.
3. Make the Cauliflower Sauce.
Creamy Cauliflower Sauce
- 10 oz frozen or fresh cauliflower
- 3-5 cloves garlic (adjust to taste)
- 1 cup vegetable broth
- 4 oz plant-based milk (soy, hemp, almond)
- 1 tsp salt
- 1 TBSP nutritional yeast (optional)
- In a saucepan, add cauliflower and vegetable broth. Cover and simmer for about 15 minutes or until cauliflower is cooked and soft.
- Place cauliflower mixture into a blender with the rest of the ingredients, or use an immersion blender in the saucepan.
- Blend until mixture is creamy. Adjust the consistency with more vegetable broth or water until it is thick yet pourable.
4. Prepare the Veggies:
- Finely chop the mushrooms, onions, and carrots.
- In a large skillet or cast iron pan, cook the mushrooms, dry, on medium heat until they have released most of their moisture.
- Add the onions, carrots, and 1 oz of oil to the skillet.
- When nicely browned and caramelized, add to a bowl and add corn and peas to reach the desired weight of 3 veggie servings. I eat 10 oz of veggies in a meal, so I would weigh out 30 oz of veggies (because the cauliflower sauce makes the 4th veggie serving). Don’t forget to add an ounce for the oil.
- If you are using tempeh, drain the marinade and brown it over medium heat using the remaining oil in the same pan.
5. Assemble & Bake the Pie
- Preheat the oven to 350 degrees.
- Mix the veggies, protein, and cauliflower sauce together to make the filling. Spread evenly over the bottom of the casserole dish.
- Spread the potatoes in a thick, even layer over the filling.
- Bake for 15 minutes, or until browned and gently bubbling.
- Sprinkle with some dried herbs and pepper.
Cut into 4 equal sized portions, and enjoy! (Please excuse the fact that the portions in the photo below are not particularly equal…)