Wednesday, November 14, 2012

shepherd's pie

funny, you can see how uneven my oven cooks!
Brielle loves shepherd's pie and since the weather has gotten a bit cooler, it seemed like a good thing to make. I am really enjoying not using refined oils in cooking but honestly, I didn't know how this would go: mashed potatoes with no butter seemed like a bad idea, but I'm telling you, you won't miss it. Months ago I started mixing in steamed cauliflower when making mashed potatoes and I think it makes them lighter and adds nutrition. I love a one pot meal and this is pretty easy to put together.

1/4 c fennel, chopped small
1 c onion, chopped small
1 carrot, chopped small
1 stalk of celery, chopped small
5 mushrooms, chopped
1 cake of tempeh, broken into pieces
1/2 tsp sage (I used fresh but you could use dried)
1/2 tsp thyme
2 T soy sauce
4-5 cloves garlic, minced

1 & 1/2 c veg or better than chicken broth
1 T flour
1 T tomato paste
2 T ketchup
1 c frozen peas
zest from 1/2 lemon

In a pan, non stick or iron, saute the onion and fennel for about 5 minutes over medium heat, until the onions are starting to get soft. Add the rest of the vegetables, tempeh, herbs, garlic, and soy sauce and cook for about 5 more minutes. You might need to add a tablespoon of the broth.
Whisk the flour into the broth and stir in the tomato paste and add to the vegetables. Cook for 5-7 minutes until the broth thickens up and the carrots are almost done. Stir in the ketchup, peas, and lemon zest. Season with salt and pepper and pour into a baking dish. Cover with mashed potatoes.

For the mashed potatoes, just cook 1 1/2 to 2 pounds of peeled yukon potatoes that have been quartered,  and drain. Add a few cups of steamed cauliflower, and drizzle in about 1/2 c of soy or another plant milk and mash. You might need a little more milk, mash until you get the consistency you like. Mash in a tablespoon or two of nutritional yeast, if desired, and salt and pepper.

Bake at 425 for 30 minutes, until top begins to brown.

No comments:

Post a Comment