Lentil Shepherd’s pie


Dr. Fuhrman emailed out this recipe in his newsletter and I was really excited to try it!  When the weather gets cold, I really enjoy really hot, comfort food and I think this recipe satisfies both while being totally plant based.  His recipe can be found here.

Enjoy!  We loved this recipe and all four of us almost ate the entire thing for dinner one night!


Lentil Shepherd's pie
Recipe type: Dinner
Serves: 6
  • 1 bulb garlic
  • 1 medium head cauliflower, cut into chunks
  • ½ cup raw cashew butter
  • 2 tablespoons nutritional yeast
  • ¼ teaspoon black pepper, divided
  • ¼ cup soy, hemp or almond milk, if needed to adjust consistency
  • 1½ cups dry lentils (or about 5 cups cooked lentils)
  • 1 large onion, diced
  • 2 cloves garlic, minced
  • 2 large carrots, diced
  • 2 ribs celery, diced
  • 10 ounces mushrooms, sliced
  • 2 tablespoons tomato paste
  • 1 cup low sodium or no-salt-added vegetable broth
  • 1 teaspoon dried rosemary or 2 teaspoons fresh rosemary, chopped
  • ½ teaspoon dried thyme or 1 teaspoon fresh thyme, chopped
  1. Preheat oven to 350 degrees F.
  2. Bring lentils and 3 cups water to a boil. Reduce heat and simmer until lentils have absorbed all liquid and are soft, about 30 minutes. Set aside. If you are trying to speed up this recipe, canned lentils can also be used, but try to get unsalted lentils.
  3. While lentils are cooking, roast unpeeled garlic for about 25 minutes or until soft. I like to chop off a small portion of the non-stemmed side of the garlic, wrap it in foil, and place the garlic right on the rack in the oven. I absolutely love roasted garlic and I think it adds lots of flavor, but if you are trying to speed up the recipe, maybe for a weeknight meal, I think this step could be skipped. If you do choose to roast the garlic, when it's cool enough to handle, squeeze out the soft cooked garlic, removing and discarding the skins and set aside.
  4. Steam chopped cauliflower for about 8 to 10 minutes or until tender. Place in a high-powered blender along with roasted garlic, cashew butter, nutritional yeast and ⅛ teaspoon of the black pepper and blend until smooth, adding a splash of non-dairy milk if needed to adjust consistency. I did end up adding some non-dairy milk, but afterwards I think I would have like have the cauliflower mash more chunky and would probably add less next time around. I wouldn't blend as much as I did either too keep it more chunky, but this you can adjust based on your preference. I also didn't have cashew butter, so I blended some raw cashews ahead of time to make my own cashew butter. Once the mash is blended, set aside.
  5. Heat 2-3 tablespoons water in a large saute pan, add carrots and celery and cook for 5 minutes, then add onions and garlic and cook until vegetables are tender. Add the mushrooms and cook for an additional 5 minutes. Stir in tomato paste. Add the lentils, rosemary, thyme, remaining black pepper and ½ cup of the vegetable broth. Simmer for 5 minutes, stirring occasionally. Add remaining vegetable broth as needed; mixture should be moist but not runny. Everything is starting to smell delicious at this point!
  6. Place the lentil mixture in a large casserole dish and spread mashed cauliflower evenly over the top. Bake at 350 degrees F for 20 minutes or until the cauliflower starts to brown.







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