Meatless Monday Recipe: Lentil Shepherd’s Pie

“Meatless Mondays” are a great way to try something new – and vegetarian! If you are trying to lose weight, the lentils and barley make this shepherd’s pie full of fiber – and as hearty as any meat version. This one dish wonder is easy to transport and serves 10 – perfect for your next potluck.

This recipe comes to us from Nina of the Wachussett Vegan Society.

Lentil Shepherd’s Pie

Serves 10

• 4 cups water
• ½ cup uncooked barley
• 1 cup uncooked lentils
• 1 large onion, diced
• 2 medium carrots, diced
• 3 cups fresh mushrooms, sliced
• 1 teaspoon caraway seeds
• 1 teaspoon garlic powder
• 1/3 cup soy sauce
• 1 tablespoon Gravy Master®*
• 5-6 medium potatoes, boiled and peeled
• ¼ vegetarian butter spread
• 1/3 cup milk or soy milk
• ¼ cup nutritional yeast flakes**
• Salt and pepper to taste

*Liquid seasoning found near the soy sauce or broth sections of most grocery stores

**Optional. Found near the vitamin section of most grocery or drug stores

Directions

1. Preheat oven 350 degrees.
2. In a covered sauce pan, bring water, barley and lentils to a simmer. Gently simmer barley and lentils for 45 minute or until lentils are tender. Additional water may be needed to cook lentils until tender.
3. In a large skillet, sauté diced onions and carrots for about 5 minutes, or until tender. Add minced mushrooms, stir and cook for an additional 3 minutes.
4. Add the cooked barley and lentils to the skillet. Season with the caraway seeds, garlic powder, soy sauce, Gravy Master and salt and pepper to taste. Mix until combined.
5. Drain and mash cooked potatoes with margarine and milk. Season mashed potatoes with yeast flakes and salt and pepper to taste.
6. Grease a casserole pan and add barley mixture to pan. Top with mashed potatoes and dot with vegetarian butter spread. Bake for 30 minutes.

Nutritional Information
Per serving:
Calories: 265
Calories from Fat: 51
Total Fat: 5.7g
Saturated Fat: 1.1g
Cholesterol: 1mg
Sodium: 643mg
Potassium: 937mg
Total Carbohydrates: 43.4g
Dietary Fiber: 11.7g
Protein: 12.4g
Sugars: 3.1g

Source: Meatless Monday, a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health.

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