This vegan lentil shepherds pie is the ultimate plant- based comfort meal- its hearty, nourishing and packed with flavor. Made with fiber- rich lentils, chewy crumbled tofu and chopped mushrooms in a savory gravy. Its layered with a lighter potato/ cauliflower mash then baked in the oven until golden brown and bubbly. Its a wholesome version of a classic comfort dish! High in fiber from the lentils, high in protein from the tofu (I use fava bean tofu which has 64 grams of protein per block) and nutritious from the added veggies like peas, carrots, green beans and cauliflower.
I have two Instant Pots and I let them do all of the work in this recipe. If you don’t use an Instant Pot, this recipe can totally be made on the stove top just as easily- I will include instructions for both! First I cook the lentils with diced onion, mushooms, tofu, seasonings and veg broth in the Instant Pot for 7 minutes. You can add all these ingredients on the stove top and simmer for about 20 minutes until the lentils are tender- you just may need to add more broth as it simmers.
When the lentils are cooked, carefully release the steam manually on the Instant pot and remove the lid. Stir in tomato paste, balsamic vinegar and 1 lb bag of frozen mixed veggies.
In my second Instant Pot I steam my potatoes with the cauliflower. I add 2 cups of water to the Instant Pot layered with a steamer rack and the potatoes on top. Pressure cook for 4 minutes then quick release. Alternatively, you can steam the potatoes on the stove top with some water in the bottom of a pan and a steamer on top. I don’t recommend boiling the cauliflower because it becomes very water logged. Drain out the water, return potaotes/ cauli to the pot, add milk, olive oil and salt and pepper to your taste and mash. You can omit the olive oil for an oil- free version.
After both layers are cooked, its time to assemble! Pour the cooked lentil/ tofu and veggie mixture into the bottom of a 13 x 9 baking dish. Next, scoop out the mashed potatoes on top and smooth it out. I like to sprinkle on some smoked paprika on top for a pop of color. Bake at 350 for 45 minutes or until golden brown and bubbly.
This recipe makes a great meal prep frozen dinner. I made this recipe in my latest Youtube video making 5 freezer to oven meal prep recipes! It worked out beautifully and we loved having this prepped and ready to go on nights when we didn’t feel like cooking! It was the perfect nourishing comfort dinner.
Vegan lentil Shepherds Pie Ingredients:
For the Stewed Lentils
1.5 cups lentils (black lentils are my personal fave, they stay firm when cooked)
1 onion diced
8 oz mushrooms diced (like baby bellas or shiitakes)
3 tsp dry thyme
2 tsp dried rosemary
2 bay leaves
3 tbsp Bragg’s liquid aminos or low sodium soy sauce
2 cups low sodium veggie broth
1 package super firm tofu crumbled (my fave is fava bean tofu)
1 lb frozen organic mixed vegetables (blend of corn, carrots, peas and green beans)
3 tbsp tomato paste
2 tbsp balsamic vinegar (optional, adds depth of flavor)
For the cauliflower/ potato mash
3 large russet potatoes peeled and chopped
1 large head cauliflower
1/2 cup plain unsweetened milk of your choice (I like plain soy milk or plain coconut milk)
1 or 2 tbsp olive oil (high quality for best taste)
1/2 tsp black pepper
salt to your taste
Make it in Four steps:
- Cook the lentils, onion, mushrooms, tofu, herbs, seasonings, tofu and veg broth in the Instant pot or simmer on the stovetop. Stir in the tomato paste and frozen mixed veg.
- Cook the potatoes and cauliflower either by pressure cooking in the instant pot or steaming on the stovetop. Add milk, olive oil, salt and pepper and mash til smooth.
- Assemble the pie- spread out the lentil mixture on the bottom of a 13x 9 casserole dish then layer the mashed potatoes on top. Makes enough for 2 smaller pans or 1 large one.
- Bake at 350 for 45 minutes or meal prep and freeze for later. To cook from frozen- bake at 375 for 1 hour 25 minutes covered.
Ingredients
Equipment
Method
- 1. Cook the lentils in the Instant Pot pressure cooker (see notes for stovetop instructions). Heat up the Instant Pot on the saute setting and cook the onions and mushrooms until lightly carmelized and soft. Splash in water as needed to prevent sticking. Add in the lentils, veggie broth, seasonings, liquid aminos and stir. Add the crumbled tofu on top. Put the lid on and set the valve to "sealing". Pressure cook for 7 minutes and do a quick release when the timer goes off.
- 2. When the lentils are done cooking, carefully remove the lid and stir in the tomato paste and balsamic vinegar. Stir in the frozen veggies while the lentils are still hot. Set aside.
- 3. Use a steamer pot to cook the potatoes and cauliflower for about 10 minutes or until they are both fork tender. Drain the water out of the bottom of the steamer and put the potatoes and cauliflower back in the bottom pot. Add in milk of your choice, olive oil, salt and pepper to your taste. Mash with a potato masher until smooth.
- 4. Spread out the lentil mixture on the bottom of a 13 x 9 baking pan. Scoop out the potato/ cauliflower mash and spread it on top of the lentils. Sprinkle with smoked paprika or cayenne on top. Bake at 350 for 45 mins until its golden brown and bubbly.