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My Journey of Fitness and Fueling

Fitness Instructor, triathlete, OCRer, backpacker, yogini, and vegan foodie to keep me energetic.

Vegan Shepard's Pie

December 9, 2016

I think a common misconception is that vegan food can't be warm and filling.

Let me assure you: I am a fat kid on the inside.. and sometimes on the outside.

 

I love heavy meals (it's the Latvian and French in me) and I want something that makes me feel like it's a warm hug.

 

That's where this recipe comes in. It's an easy go-to for a Sunday night when you want some comfort food and family time. It doesn't stick you in the kitchen for long and can bake for as little as 20 minutes or you can keep it warming easily for as long as you need while you're waiting for the family to get ready for dinner. 

 

Shepard's Pie

 

 

Mashed Potato Topping

 

Ingredients:

  • 6 russet potatoes, peeled and quartered

  •  ¼ c Earth Balance 

  • ¼ - ½ c unsweetened nondairy milk

  • 1 T salt

 

Boil quarter potatoes until knife slides in one with ease, drain, and mash with butter, milk, salt.

 

This is a quickie recipe for the topping, but feel free to make your homemade mash however you wish. Goldens are an easier potato to work with, garlic is a nice addition to the mash, etc.

 

 

Filling

 

Ingredients:

 

- Olive or Coconut oil for sauteing

- 1 package Tempe, beefless crumbles, beefless tips, etc. (pick your protein)

- 2 or 3 large carrots, peeled and diced

- 1 yellow onion, chopped

- 3 cloves garlic, minced (garlic powder works)

- 1 c frozen veggies (I usually do corn and peas, but whatever you like or have handy)

- 1 c veggie or non-chicken broth

- 1 can 6 oz tomato paste

- 2 tsp thyme

- 1 tsp vegan Worcestershire sauce (Annie’s)

- 2 tsp rosemary

- salt and pepper to taste

 

Preheat oven to 400 Fahrenheit

 

Sautee onion and carrot in oil (about 4 minutes).

Add garlic, protein, salt, pepper for another 4 minutes.

 

Add broth, seasonings, paste and bring to a simmer for 10-15 minutes.

If sauce doesn’t thicken, sprinkle and stir in flour.

 

Stir in frozen veggies, pour into baking dish/dishes, and top with potatoes.

Bake for 20-30 minutes. If you used a clear dish you should see some bubbling

Enjoy, preferably with loved ones over great conversation.

 

 

 

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