|Nutritional Guidelines (per serving)|
|Servings: 4 Portions (4 Servings)|
|Amount per serving|
|% Daily Value*|
|Total Fat 14g||17%|
|Saturated Fat 4g||19%|
|Total Carbohydrate 99g||36%|
|Dietary Fiber 11g||38%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Made with green peas, gravy, and corn, this vegan shepherd's pie is a satisfying, comforting and hearty main meal that's great for vegetarian, vegan and omnivore diets alike.
Experts believe that shepherd's pie originated in northern England and Scotland in the late 1700s after potatoes were first introduced into the United Kingdom. The name wasn't given its official name until 1870 and has been considered a staple in British food and around the world ever since. Shepherd's pie is usually made with lamb or mutton and is referred to as "cottage pie" when it's made with a different meat, or in this case, a meat substitute. Before the introduction of shepherd's pie as the comfort food we know it to be today, a similar pie was commonly made in Scotland, using a pastry crust in place of potatoes.
Ready to make your own comfort food? Try this simple vegan shepherd's pie recipe that uses texturized vegetable protein (TVP) for a meaty and filling texture.
- 4 potatoes (chopped)
- 2 tablespoons margarine
- 1/4 cup soy milk
- Salt and pepper (to taste)
- 1 onion (diced)
- 1 tablespoon vegetable oil
- 1 1/2 cups vegetarian ground beef substitute (or rehydrated TVP; see recipe tips below)
- 1 1/4 cups vegetarian gravy
- 1/2 cup green peas
- 1/2 cup corn
- 1/2 teaspoon garlic powder
- Dash of cayenne pepper
Pre-heat oven to 350 F.
Boil or microwave the potatoes until soft. Drain and mash with the margarine and soy milk. Add a bit of salt and pepper, to taste.
Sautee the onion for a few minutes, until tender, in the vegetable oil.
In a large mixing bowl, combine the onions, beef substitute or rehydrated TVP, vegetarian gravy, peas, corn, garlic powder, and cayenne. Pour into a pie pan or baking dish.
Spread the mashed potatoes over the veggie mixture.
Bake for 30 to 40 minutes until heated through.
- Textured vegetable protein is made from soybeans and can be used as a vegetarian meat substitute in any recipe that calls for turkey or ground beef.
- To rehydrate TVP, combine the dry TVP with an equal measurement of boiling water and stir until reconstituted. The one to one method usually works well, but you may need to add more water as you go along.
Curtis, M. (2015). How to prepare textured vegetable protein. Retrieved November 27, 2016, from http://thepracticalvegetarian.com/PrepareT_V_P.html#sthash.Wevor0ek.dpbs
TVP® (Textured Vegetable Protein). (n.d.). Retrieved November 27, 2016, from http://www.bobsredmill.com/tvp-textured-veg-protein.html
Where was shepherd’s pie originally created? Retrieved November 27, 2016, from food, https://www.reference.com/food/shepherd-s-pie-originally-created-6990876eaa9d2a7e#