Vegan Cottage Pie Recipe

Introduction

Vegan Cottage Pie is a delightful plant-based twist on the classic shepherd’s pie. This comforting dish features a hearty vegetable and lentil filling topped with a creamy and fluffy mashed potato layer. Perfect for family dinners or meal prepping, this recipe is not only delicious but also nutritionally balanced and suitable for various dietary preferences. The following comprehensive guide provides detailed instructions, ingredient measurements, nutritional information, and SmartPoints for this vegan masterpiece.

Ingredients

For the Vegetable and Lentil Filling:

  1. Olive Oil – 2 tablespoons (30ml)
  2. Onion – 1 medium, diced (150g)
  3. Carrots – 2 large, diced (200g)
  4. Celery Stalks – 2, diced (150g)
  5. Garlic Cloves – 3, minced (9g)
  6. Button Mushrooms – 1 cup, diced (75g)
  7. Green Peas – 1 cup (150g)
  8. Red Lentils – 1 cup (200g)
  9. Vegetable Broth – 2 cups (480ml)
  10. Tomato Paste – 2 tablespoons (30g)
  11. Worcestershire Sauce (vegan) – 1 tablespoon (15ml)
  12. Dried Thyme – 1 teaspoon (1g)
  13. Dried Rosemary – 1 teaspoon (1g)
  14. Salt – 1 teaspoon (6g)
  15. Black Pepper – 1/2 teaspoon (1g)
  16. Cornstarch – 1 tablespoon (8g)
  17. Water – 2 tablespoons (30ml)

For the Mashed Potato Topping:

  1. Potatoes – 4 large, peeled and diced (800g)
  2. Unsweetened Almond Milk – 1/2 cup (120ml)
  3. Olive Oil – 2 tablespoons (30ml)
  4. Nutritional Yeast – 2 tablespoons (15g)
  5. Garlic Powder – 1 teaspoon (3g)
  6. Salt – 1/2 teaspoon (3g)
  7. Black Pepper – 1/4 teaspoon (0.5g)

Instructions

  1. Preheat the Oven: Begin by preheating your oven to 400°F (200°C). This allows the oven to reach the optimal temperature for baking the pie.
  2. Prepare the Vegetables: Heat the olive oil in a large skillet over medium heat. Add the diced onion, carrots, and celery. Sauté for about 5 minutes, or until the vegetables begin to soften.
  3. Add Garlic and Mushrooms: Stir in the minced garlic and diced mushrooms. Cook for an additional 5 minutes, stirring occasionally, until the mushrooms release their moisture and become tender.
  4. Incorporate the Lentils: Add the red lentils to the skillet and stir well. Cook for 2 minutes to toast the lentils slightly, which enhances their flavor.
  5. Add Liquids and Seasonings: Pour in the vegetable broth, tomato paste, and Worcestershire sauce. Stir to combine, ensuring the tomato paste is fully incorporated. Add the dried thyme, dried rosemary, salt, and black pepper. Mix well.
  6. Simmer the Filling: Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for about 20 minutes, or until the lentils are tender and have absorbed most of the liquid.
  7. Thicken the Filling: In a small bowl, mix the cornstarch with 2 tablespoons of water to create a slurry. Stir this slurry into the filling and cook for an additional 5 minutes, or until the filling has thickened to your liking.
  8. Prepare the Mashed Potatoes: While the filling is simmering, place the diced potatoes in a large pot and cover with cold water. Bring to a boil over high heat and then reduce the heat to a simmer. Cook for 15-20 minutes, or until the potatoes are tender when pierced with a fork.
  9. Drain and Mash Potatoes: Drain the potatoes and return them to the pot. Add the unsweetened almond milk, olive oil, nutritional yeast, garlic powder, salt, and black pepper. Mash the potatoes until smooth and creamy. You can use a potato masher or a hand mixer for a smoother texture.
  10. Assemble the Pie: Transfer the vegetable and lentil filling into a 9×13 inch (23×33 cm) baking dish or a similar oven-proof dish. Spread the mashed potatoes evenly over the top, smoothing it out with a spatula. You can use a fork to create texture on the top of the mashed potatoes if desired.
  11. Bake: Place the assembled pie in the preheated oven and bake for 25-30 minutes, or until the mashed potato topping is golden brown and the filling is bubbling at the edges.
  12. Cool and Serve: Allow the pie to cool for a few minutes before serving. This helps the filling to set and makes it easier to serve.

Nutritional Information

Based on 6 servings, each serving of Vegan Cottage Pie provides the following nutritional values:

  • Calories: 280 kcal
  • Fat: 8g
  • Carbohydrates: 40g
  • Fiber: 8g
  • Sugar: 6g
  • Protein: 10g

SmartPoints Information

For those following the Weight Watchers program, each serving of Vegan Cottage Pie is approximately 8 SmartPoints. This makes it a moderately high SmartPoints option but still manageable within a balanced diet.

Additional Tips and Useful Information

  • Lentil Variations: You can substitute red lentils with green or brown lentils if preferred. However, red lentils cook faster and break down more, creating a thicker filling.
  • Vegetable Choices: Feel free to customize the vegetable filling with other ingredients like bell peppers, peas, or corn. Just be sure to adjust cooking times as needed for different vegetables.
  • Potato Alternatives: For a lower-carb alternative, you can use cauliflower instead of potatoes. Simply steam cauliflower until tender, then mash with the same ingredients as listed for the potato topping.
  • Storage: Leftover Vegan Cottage Pie can be stored in an airtight container in the refrigerator for up to 4 days. It can also be frozen for up to 3 months. Reheat thoroughly before serving.
  • Serving Suggestions: This dish pairs well with a side of steamed greens or a fresh salad. For added flavor, consider serving with a vegan gravy or a dollop of dairy-free yogurt.

Conclusion

Vegan Cottage Pie is a satisfying and nutritious dish that brings comfort and flavor to any meal. The blend of hearty lentils, vegetables, and creamy mashed potatoes makes it a perfect choice for both family dinners and individual meal prep. With detailed instructions and nutritional information, this recipe is designed to fit seamlessly into a variety of dietary plans, including those tracking SmartPoints. Enjoy this delicious, plant-based alternative to a classic favorite, and savor the taste of home-cooked comfort food.