Low Carb Vegan Shepherd's Pie
A vegan shepherd's pie with a mashed cauliflower topping and hearty filling.
Servings: 6 servings
- 1 medium cauliflower
- ½ teaspoon garlic powder
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 tablespoon nutritional yeast
- 1 medium onion chopped
- 2 cloves garlic chopped
- 1 cup hemp hearts
- 1 tablespoon tomato paste
- 5 cup celery stalks chopped
- 2 cups mushrooms chopped
- 1 cup walnuts chopped
- 1 tablespoon thyme
- 1 teaspoon Dijon mustard
- 3 tablespoons olive oil
- 1 cup vegetable stock
Make the topping
Trim the cauliflower and cut into florets. Place into a medium saucepan with water and bring to the boil. Cover and simmer for 10-15 minutes until the cauliflower is soft.
Remove the cauliflower from the heat and drain the water.
Mash the cauliflower with a potato ricer or a fork.
Add the seasoning and nutritional year and mix well.
Make the filling
Heat the olive oil in a large frying pan on a medium heat. Add the onion and garlic and cook for 3 minutes until soft.
Add the mushrooms and celery and cook for a further 5-7 minutes, stirring occasionally to ensure even cooking.
Add the tomato paste, mustard and stock and cook for another 5 minutes.
Add the chopped walnuts, hemp hearts and seasoning. Stir well and cook for 5 minutes. Taste test and adjust the seasoning for your own preference.
Pre-heat the oven to 190C/375F degrees.
Spoon the filling into large ramekin dishes (I used 8oz dishes) or one baking dish.
Pipe or spoon the mashed cauliflower on top of the filling.
Bake for 20-30 minutes.
Bake in ramekins for individual portions or in one large baking dish for sharing.
The net carbs will be the total carb count minus the fibre count. Carb count excludes sugar alcohols.
Any nutritional analysis on the website is based on an estimate, calculated by http://nutritiondata.self.com from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.
Serving: 1serving | Calories: 434kcal | Carbohydrates: 15g | Protein: 19g | Fat: 35g | Fiber: 5g