California Walnut Low-Carb Veggie Shepherd’s Pie
Description
Walnut and lentil “meat” are paired with lots of vegetables for this vegetarian version of the classic Shepherd’s Pie and is topped with a creamy cauliflower mash.
Ingredients
Shepherd's Pie
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2 cups California walnuts, toasted and chopped
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1 1/4 cups cooked green lentils
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1/4 cup canola oil, divided
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1 tablespoon steak house seasoning
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1 cup diced onion
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1 cup diced carrot
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1 cup sliced mushrooms
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1 cup diced celery
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2 cloves garlic, minced
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1 1/4 cups vegetable broth
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1/4 cup tomato paste
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2 tablespoons Worcestershire Sauce
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Pepper to taste
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1/2 cup peas
Cauliflower Mash
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1 pound cauliflower
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½ cup grated Parmesan cheese
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2 cloves garlic, minced
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3 tablespoons plain Greek yogurt
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Pepper to taste
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Chopped fresh parsley and thyme (optional)
PREPARATION
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Preheat oven to 375°F. Place walnuts, lentils, 2 tablespoons oil and steak house seasoning in a food processor. Pulse to make a meat-like texture.
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Heat 1 tablespoon oil in a large skillet over medium heat. Add walnut mixture and cook for 5 minutes, stirring frequently. Break into chunks with the back of a spoon and set aside.
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Heat remaining oil in a large saucepan. Add onions and carrots and saute for 10 minutes, stirring occasionally. Add mushrooms, celery and garlic and cook for 5 minutes more or until mushrooms until soft.
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Stir together broth, tomato paste and Worcestershire sauce. Stir into vegetable mixture. Lightly stir in walnut mixture and peas and season with pepper.
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Place in 6 individual baking dishes or an 8-inch baking dish.
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To prepare Cauliflower Mash, grate cauliflower or pulse in a food processor until chopped; steam until tender.
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Puree in a food processor until smooth, then press very firmly into a fine-mesh sieve to remove all excess water. Place back in food processor with Parmesan and garlic and puree until smooth. Pulse in yogurt and pepper.
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Spoon over Shepherd’s Pie and bake for 20 for individual servings to 30 minutes for a larger pan, or until filling is hot and bubbly. Sprinkle with herbs, if desired.
NUTRITION
- Calories: 400 cal
- Total Fat: 26 g
- Saturated Fat: 3.5 g
- Polyunsaturated Fat: 12.7 g
- Monounsaturated Fat: 8.46 g
- Cholesterol: 10 mg
- Sodium: 870 mg
- Carbohydrates: 33 g
- Dietary Fiber: 10 g
- Total Sugars: 10 g
- Protein: 15 g
- Vitamin D: 4 mcg
- Calcium: 170 mg
- Iron: 2 mg
- Potassium: 880 mg