California Walnut Low-Carb Veggie Shepherd’s Pie

By California Walnuts
Total Time
1 Hr, 30 Mins
Serves
6
Serving Size
1/6th of recipe
Meal
Dinner Lunch
Course
Main

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.

Prep Time
40 Mins
Cook Time
50 Mins
Total Time
1 Hr, 30 Mins
Calories
400
Total Fat
26
Saturated Fat
3.5
Polyunsaturated Fat
12.7
Monounsaturated Fat
8.46
Cholesterol
10
Sodium
870
Carbohydrates
33
Dietary Fiber
10
Total Sugars
10
Protein
15
Vitamin D
4
Calcium
170
Iron
2
Potassium
880

Ingredients

Shepherd's Pie

  • 2 cups California walnuts, toasted and chopped
  • 1 1/4 cups cooked green lentils
  • 1/4 cup canola oil, divided
  • 1 tablespoon steak house seasoning
  • 1 cup diced onion
  • 1 cup diced carrot
  • 1 cup sliced mushrooms
  • 1 cup diced celery
  • 2 cloves garlic, minced
  • 1 1/4 cups vegetable broth
  • 1/4 cup tomato paste
  • 2 tablespoons Worcestershire Sauce
  • Pepper to taste
  • 1/2 cup peas

Cauliflower Mash

  • 1 pound cauliflower
  • ½ cup grated Parmesan cheese
  • 2 cloves garlic, minced
  • 3 tablespoons plain Greek yogurt
  • Pepper to taste
  • Chopped fresh parsley and thyme (optional)

Preparation

  1. 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.
  2. 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.
  3. 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.
  4. Stir together broth, tomato paste and Worcestershire sauce. Stir into vegetable mixture. Lightly stir in walnut mixture and peas and season with pepper.
  5. Place in 6 individual baking dishes or an 8-inch baking dish.
  6. To prepare Cauliflower Mash, grate cauliflower or pulse in a food processor until chopped; steam until tender.
  7. 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.
  8. 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.