Vegetarian Shepherd's Pie

3 Reviews
100% would make this recipe again

Tofu, onions, mushrooms, and peas covered with mashed potatoes, and baked.

Originally created in England to use up leftovers from the Sunday roast by adding any readily available vegetable, «shepherd's pie» found a new life in North America where corn was soon added to the basic recipe. In French Canada it is known as «China Pie», either because the cooks of the railway companies, who were making such a cheap dish, were all Chinese, or because some Québécois workers having eaten this meal in a city named China, Maine, brought the recipe back home towards the middle of the 19th century.

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Preparation : 25 min Cooking : 30 min
350 calories/serving
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Ingredients

5 potatoes 1 kg
1 1/2 onions, finely chopped 300 g
16 button (white) mushrooms, thinly sliced 220 g
2 tbsp olive oil 30 mL
460 g firm regular tofu, cut into small dices 2 1/4 cups
3/4 cup canned tomatoes (diced) 200 g
2 tbsp tomato paste 35 g
15 drops Tabasco sauce 0.63 mL
1 cup vegetable broth 250 mL
1 cup frozen peas 120 g
1 cup soy beverage, unsweetened, fortified 250 mL
2 tbsp margarine non-hydrogenated 28 g
ground pepper to taste [optional]
1 pinch salt [optional]

Before you start

For individual pies, choose baking dishes which contain about 375 ml or 1 ½ cups when 3/4 full.

Method

  1. Preheat the oven to 190°C/375°F.
  2. Prepare the vegetables: finely chop the onion; thinly slice the mushrooms; peel the potatoes, cut them in half then boil them 20-25 min until very tender. Drain them well and set aside. Cut the tofu into small dices.
  3. Heat the oil in a pan over medium-high heat. Add the chopped onion and sauté 3 min until translucent, then add the tofu dices and sauté 2-3 min, with stirring, until they are nicely coloured. Stir in the diced tomatoes, mushrooms, tomato paste, Tabasco sauce, and broth. Add the frozen peas and continue cooking until heated through, about 4-5 min. Add salt and pepper. Remove the pan from the heat and tranfer the contents to a large baking dish, or distribute into individual baking dishes.
  4. Pour the soy milk into a large microwave-safe bowl. Add the margarine and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked potatoes and mash until creamy. Add salt and pepper to taste. Place a spoonful of the potato mixture on top of the tofu mixture, then gently spread it with a spoon to cover evenly.
  5. Cover with aluminum foil and bake in the middle of the oven until hot, about 30 min. Serve.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (430 g)

Amount

% Daily Value

Calories

350

Fat

13 g

21 %

Saturated 1.8 g
+ Trans 0 g

9 %

Cholesterol

0 mg

Sodium

110 mg

5 %

Carbohydrate

43 g

14 %

Fibre

4 g

18 %

Sugars

7 g

Net Carbs

39 g

Protein

18 g

Vitamin A

36 %

Vitamin C

34 %

Calcium

19 %

Iron

22 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Copper, Folacin, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B6
Good source of  :
Calcium, Fibre, Iron, Pantothenic Acid, Phosphorus, Vitamin B2, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Zinc
Source of  :
Vitamin B12
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 1 ½
Meat and Alternatives 1 ½
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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