Sweet Potato and Black Bean Shepherd’s Pie

This recipe is a delectable twist on a traditional shepherd’s pie. The filling of this pie is loaded with fresh vegetables and black beans, seasoned with the Spanish flavors of cumin and zesty lime. This dish is completed with a delicious layer of mashed sweet potato and fresh cilantro. Enjoy!

Makes about 5 servings

Materials needed: 5 soufflé dishes

If you do not have soufflé dishes, you can make the shepherd’s pie in a large baking dish.

Ingredients:

• 2 medium sized yams, chopped and peeled
• 1/2 cup of cashew milk (unsweetened and unflavored)
• 1/4 tsp of paprika
• 1 red onion, chopped
• 2 Tbsp of olive oil, divided
• 2 cups of chopped mushrooms
• 1 red bell pepper, chopped
• 3/4 tsp of minced garlic, divided
• 1 15 oz can of diced tomatoes, drained
• 1/4 cup of fresh chopped cilantro
• juice of 1/2 a lime
• 1 can of black beans, drained
• 1 can of corn, drained
• desired amount of salt and pepper
• 1 tsp + 1/4 tsp of cumin

 

Instructions:

1. Preheat the oven to 375 degrees Fahrenheit.
2. Boil the potatoes until fully cooked. Drain them and immediately return them to the pot with 1 Tbsp of olive oil, cashew milk, 1/4 tsp of minced garlic, 1/4 tsp of paprika, 1/4 tsp of cumin, and salt & pepper. Mash until smooth.
3. In a skillet, begin to sauté the onions in 1 Tbsp of olive oil. Once they are golden, add the 1/2 tsp of minced garlic, mushrooms, bell peppers, tomatoes, and cilantro.
4. Once the veggies are cooked & tender, add the lime juice, beans, corn, salt & pepper, and cumin. Turn to low and simmer for 10 minutes, covered.
5. Scoop the vegetable/bean mixture into the soufflé dishes and fill halfway. Then fill the rest with the sweet potato mash.
6. Cover the soufflé dishes and bake in the oven for 10 minutes. Remove from the oven and take lid off. Cook another 10 minutes until the top starts to brown. Remove from the oven and top with more fresh cilantro if desired.

Benefits of this recipe:

-Yams are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

-Beans are high in protein and fiber. They are filled with many valuable vitamins and minerals such as iron, magnesium, potassium, vitamin B1 thiamine, etc. These vitamins and minerals improve cardiovascular health, protects against cancer, maintains digestive health, provides long lasting energy, and keeps blood sugar stable.

-Bell peppers are high in antioxidants, they improve eye health, and prevent anemia.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Simple Vegan Shepherd’s Pie

This is my simple recipe for shepherd’s pie. For me, it is true “comfort food”. Enjoy!

Ingredients:

• 3 lbs Potatoes
• 3 T Organic Coconut Oil (Melted)
• 1 1/2 C Cashew Milk (unsweetened, unflavored)
• 1/2 t minced Garlic
• 2 T Fresh Parsley
• 2 C Green or Brown Lentils (Uncooked)
• 2 T Olive Oil
• 1/2 Yellow Onion, chopped
• 1 C Cremini Mushrooms, chopped
• 1 stalk of Celery, chopped
• 2 Medium size Carrots, peeled and chopped
• 1 T Balsamic Vinegar
• 2 t Dried Thyme
• 2 t Fresh Rosemary
• 1 t Paprika
• 1/4 C Red Wine

Instructions:

1. Preheat your oven to 350 degrees.
2. Start by making the mashed potato layer that goes on top of the shepherd’s pie. Peel and chop the potatoes. Place them in a pot on the stove and cover with water. Bring to a boil. Once it is at a boil, turn down the heat to low and simmer until the potatoes are soft and fully cooked.
3. Drain the water from the pot, leaving only the potatoes. Keep the heat on low. Add the melted coconut oil to the potatoes. Start mashing the potatoes with a potato masher. Slowly add in the cashew milk. Mash until smooth. Mix in the minced garlic, parsley, and salt and pepper to taste. Continue to stir the potatoes to fully mix in the seasoning. Once the mashed potatoes are finished, set aside.
4. Start making the lentil layer. Place the lentils in a large pot and cover with about 5-6 C of water. Bring to a boil and then simmer. Cook on low for about 25 minutes until lentils are thoroughly cooked.
5. In a large skillet, add the olive oil and turn the heat on medium-high. Once the olive oil is heated, add the onions and saute. When the onions are carmelized, add the carrots, celery, and mushrooms and cook for 10 minutes until soft and slightly browned.
6. Season the veggies with the balsamic vinegar, thyme, rosemary, paprika, and dash of salt and pepper.
7. Add the cooked lentils to the veggies. Add the red wine to the skillet and let it cook off for a few minutes.
8. Pour the entire lentil veggie mixture in a 8×12 casserole dish. Press down with a spatula so that the mixture is compressed and covers the bottom of the dish evenly. Add the mashed potato as the top layer. Make sure that it is completely even and flat.
9. Cover the casserole dish with aluminum foil and bake in the oven for 45 minutes. Take it out of the oven and let it cool for 10 minutes before eating.

Benefits of this recipe:

-Lentils can help lower cholesterol, high in protein, good for digestive health, and beneficial for heart health

-Carrots are high in vitamins which are great for your eye sight, skin, and hair

-Mushrooms are a great source of protein, fiber, antioxidants, and high in B vitamins

The information on the benefits of the ingredients was researched from http://www.draxe.com