Vegan Shepard’s Pie
Everybody thinks of making corned beef and cabbage on St. Patrick’s Day, but a shepard’s pie sounds much more special to me to celebrate a holiday with. After all, they are classically topped off with mashed potatoes, and what is more Irish than potatoes? So, I came up with a vegan version of shepard’s pie which is sure to please vegetarians and meat eaters alike. I use a mixture of colorful veggies in the base along with a simple sauce, then top them off with crispy browned tempeh in place of the usual ground beef, and lastly top that all off with creamy mashed potatoes. No dairy or meat in sight, and yet it is super satisfying, and delicious! The best part is it is healthy too!
Author: Amy Lyons O’Neil
Amy has worked for Fresh and Natural Foods since 2006 contributing to the variety of healthful foods we offer. She graduated with a degree in studio art from Bethel University in 2007, but in her senior year of college, found that her passion was with the art of food. She later used her photography and culinary skills to create a vegan food and recipe blog, Fragrant Vanilla Cake. She has also written 3 cookbooks. She specializes in vegan and vegetarian recipes. Local, fresh and organic food has always been her focus in whatever she creates.
Heat the olive oil in a large stockpot, and add the tempeh. Cook until browned, and season with a little sea salt. Remove from the pan and set aside. Add a little more olive oil to the pan. Add the onions, carrots, rutabaga, and squash, and cook until they have softened a bit, then add the garlic, asparagus, mushrooms, thyme, tamari, nutritional yeast, miso, and water and bring to a boil. Lower to a simmer, and place the lid on the pot. Let cook until the veggies are tender, about 10 minutes. Once they are tender, add the arrowroot mixture, and let cook a few more minutes while stirring until it has thickened. Remove from the heat.
Meanwhile, place the russets in a large pot of salted boiling water on the stove, and bring to a boil. Cook until the potatoes are tender, and drain. Add sea salt to taste, along with the coconut oil and milk and mash until soft, adding a little more milk if desired.
To assemble, spoon the veggie mixture into 4 ovenproof bowls, then top with the crumbled tempeh, and lastly with the mashed potatoes.
Place the pies in the oven and cook for about 10 minutes until bubbling. Let cool slightly before serving.
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- Heart Healthy