Nutrition Fact: This recipe is a great vegetarian alternative to a classics Shepherd’s Pie. Lentils are packed with iron and folate and are an excellent source of protein. You may notice that this recipe contains tamari, but what exactly is it and how is it different to soy sauce? Tamari contains less salt than soy sauce and often, fewer additives and preservatives. It is often GF unlike soy (but be sure to check the labelling). Adding soy or tamari to this dish helps to create a rich, umami flavour.
|Prep Time||60 minutes|
- 1 tbsp olive oil
- 1 brown onion diced
- 3 cloves garlic crushed
- 2 carrots diced
- 1 celery stalk diced
- 2 heaped tbsps tomato paste
- 2 tbsps tamari or soy sauce
- 1 tbsp balsamic vinegar
- 1/2 cup vegetable stock
- 400 grams brown lentils or beef mince
- 1/2 cup frozen peas
- 1/2 cup corn fresh or frozen
- 1 tsp onion powder, thyme, rosemary, nutmeg each
- 1 tbsp maple syrup
- 2-3 medium sweet or regular potatoes
- 1/4 cup milk
- 2 tbsps butter
- 2 bunches broccolini blanched
- salt and pepper to taste
- Preheat oven to 200 degrees Celcius or 390 degrees Fahrenheit.
- Peel and chop potatoes into small pieces. Place in a deep saucepan, cover with water and 1 tsp. of salt, and bring to the boil. Cook on medium heat for approximately 15 minutes or until potatoes have softened.
- Drain and transfer potatoes back to the pot and add butter, milk, nutmeg, salt and pepper and mash.
- Meanwhile, heat oil in a frypan on medium heat, adding onion, garlic, celery, carrot and spices. Fry for 3 to 4 minutes or until softened slightly.
- Add tomato paste, balsamic, tamari/soy and stir.
- Add cooked lentils/beef, peas, corn and vegetable stock. Bring to boil, reduce heat and allow to simmer for 5 to 10 minutes.
- Spoon lentil mixture into a baking dish (rectangular dish approx. 30 x 22 cm). Top with mashed potato, spreading it with the back of a spoon so it covers the lentil mixture evenly.
- Bake for 22 to 25 minutes or until golden brown on top. Serve with steamed broccolini, or your favourite greens, and enjoy!
This recipe was developed for Studio Pilates by Kristin Murray from Lifestyle Nutrition. Kristin is a Brisbane based nutritionist who is passionate about providing education in the science behind nutrition and healthy eating. Through Lifestyle Nutrition, Kristin creates and provides recipes that are achievable in the fast-paced world we live in and she hopes to inspire you to find your own sustainable healthy routine!