Veggie Shepherd’s Pie

Veggie-Shepherds-Pie

Shepherd’s pie is a classic comfort dish that is rarely thought of as a health food, and even less as a vegetarian dish, but this recipe changes that. This healthy pie recipe is entirely vegetarian, and to top it off, is made with creamy mashed cauliflower instead of potatoes for a lower carb option that is perfect when you’re looking for something filling and satisfying. If you think you’ll miss the meat and potatoes, this is one of those veggie pies that will surprise you. You can adjust the vegetables to your liking, and you can bake this in either a casserole dish or individual ramekins for a party if you’d like. Either way, it’s impressive, healthy, and delicious!

Also, try our other tasty Vegetarian Options.

Veggie Shepherd’s Pie

Veggie Shepherd’s Pie

Yields: 6 servings | Serving Size: 1 cup | Calories: 189 | Total Fat: 5 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 6 mg | Sodium: 473mg | Carbohydrates: 23 g | Dietary Fiber: 7g | Sugars: 8 g | Protein: 19 g | SmartPoints: 5 |

Ingredients

  • 1 head of cauliflower, chopped
  • 1/2 cup low-fat Greek yogurt
  • 1 tablespoon pure butter
  • 1 tablespoon olive oil
  • 1 (12 ounce package) veggie soy crumbles (such as those from MorningStar Farms or Boca)
  • 1/3 cup ketchup (recipe for Homemade Ketchup)
  • 1 medium onion, diced
  • 1 1/2 cup frozen peas and carrots
  • 1 cup vegetable broth, low-sodium
  • 1 tablespoon cornstarch
  • Sea salt and fresh ground black pepper, to taste

Directions

Preheat oven to 400 degrees.

Lay the cauliflower on a parchment lined baking sheet. Spray lightly with cooking spray. Roast for 15-20 minutes until cauliflower is tender, but not mushy.

Transfer cauliflower to the bowl of a food processor and add the yogurt and butter. Season with salt and pepper, and process until smooth and creamy.

Heat a skillet over medium high heat and add the olive oil. Add the veggie crumbles and cook until browned. Add the onion, carrots, and peas and stir until well combined. Combine the veggie broth with the cornstarch and stir until dissolved. Add this and the ketchup to the veggie mixture and stir.

Spread the vegetable mixture in a 8x8 casserole dish or divide into individual ramekins. Top with the pureed cauliflower and spread it on top.

Bake for 25 minutes until heated throughout. To brown the top, turn the broiler on high and broil until the top is browned to your liking. Alternatively, if you have a kitchen torch, you can use that to brown the top. Serve hot.

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12 Comments on "Veggie Shepherd’s Pie"

  1. Susan  November 2, 2013

    What can I use instead of the veggies crumbles? Most I have seen are kind of high in sodium. Thanks

    Reply
    • Skinny Ms.  November 3, 2013

      Susan, You can either omit them or add some cooked ground turkey, if you don’t mind meat.

      Reply
      • Sarah  April 30, 2014

        What about quinoa? Would that work as an alternative to the veggie crumbles? Just thinking no meat but more protein????

        Reply
        • SkinnyMs  May 1, 2014

          Yes, cooked quinoa should work.

          Reply
    • Jori  February 19, 2014

      Mushrooms would be a good alternative. That's what I am going to try myself!

      Reply
  2. Dana  March 10, 2015

    We had this tonight, an absolute hit!

    Reply
  3. Brian  February 1, 2017

    I think the protein grams are miscalculated. The 12 oz. bag of soy crumbles I checked has 60g of protein, and the 1/2 cup of Greek yogurt should be in the 8-12g range. Everything else would have negligible protein, but let’s round up to, say, 80g of protein for the entire recipe, which would be 13g per serving. Did you maybe assume that the soy crumbles are pure protein (no moisture, carbs, etc.)?

    Reply
    • Kym Votruba  February 3, 2017

      There was an error in our nutritional data. Thank you for calling it to our attention. The correct data has been added, showing 19g of protein.

      Reply
  4. Deb  February 23, 2017

    When are the carrots and onions supposed to be cooked? I’m guessing you are supposed to do it on the stove top, because 10 minutes in the oven wouldn’t be long enough. I didn’t realize the oven time was so short. I’m going to leave it in the oven a little longer, and hope for the best! Oh, is 400° the temp for both roasting the cauliflower and baking it?
    Thanks for any help.

    Reply
    • Gale Compton  February 24, 2017

      Deb, Remade this and used frozen peas and carrots and left in the oven for 25 minutes. There was no need to broil since 25 minutes was enough. 🙂

      Reply
  5. Jackie  April 14, 2017

    This was a hit, even with my husband! I used lean turkey since none of my local grocery stores carry the crumbles, and I don’t have a food processor but my blender on ‘pulse’ worked fine for the cauliflower. I also used canned peas & carrots since I could only find frozen peas alone or mixed with carrots and corn (and I didn’t want the corn). Cooked on 400 for 25 min, plus an extra 5 minutes on broil to brown the top a bit.

    Reply
    • Gale Compton  April 14, 2017

      Jackie, Thnaks so much for the feedback and tips! 🙂

      Reply

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