Meatless Monday: Black-Eyed Bean Shepherd’s Pie

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

This is a great comfort dish without the heavy ingredients that is normally present in a cottage pie. This dish is loaded full of phytonutrients, fiber and protein. I normally use a steamed cauliflower mash but I had to use the Garlic Cauliflower Mash which really topped this dish off perfectly!              

 

15 votes, average: 3.67 out of 515 votes, average: 3.67 out of 515 votes, average: 3.67 out of 515 votes, average: 3.67 out of 515 votes, average: 3.67 out of 5 (15 votes, average: 3.67 out of 5)
Login to rate this recipe - Not a member? Join Today

Ingredients:

  • 1 ½ cups (215 g) of black eyed beans
  • 1 tbsp of olive oil
  • 1 large onion, chopped
  • 3 cloves of garlic, crushed
  • 2 sticks of celery, chopped
  • 1 carrot, chopped
  • 1 zucchini, chopped
  • 2 cup (230 g) pumpkin, cubed
  • 3 cups (24 oz/700 ml) of vegetable stock
  • 2 tsp oregano (dried or 1 Tbsp. fresh)
  • 1 tsp dried thyme
  • 2 bay leaves
  • Fresh parsley, handful, chopped
  • 14oz (400g) of tomato passata or canned chopped tomatoes
  • 2 tbsp vegan worcestershire sauce or tamari
  • 1 tbsp tomato paste

Cauliflower Mash (pie top) : Garlic Cauliflower Mash 

Topping (optional):

  • ½ cup (60 g) Natural Almond Meal
  • Light drizzle of olive oil
  • 1 tsp sea salt and pepper to taste

Directions:

  1. The night before, rinse the beans under cold water and soak overnight in cold water.
  2. Rinse the beans under fresh water and add them to a pot of boiling water with a pinch of salt and cook for 1 hour (Adding a stick of kombu to cook can improve digestion). Rinse again once cooked and remove kombu. Optional: mash beans a little.
  3. Preheat the oven to 350F (180C).
  4. Slowly cook the oil, onion and garlic on medium-low heat  until soft
  5. Add beans, celery, carrots, zucchini, pumpkin, stock, herbs, tomatoes, worcestershire sauce, salt and pepper. Simmer for 30minutes. Can add more water if needed.
  6. In a casserole dish, add all the bean tomato mix then top with the garlicy mash.
  7. Optional step: sprinkle with natural almond meal and a drizzle of olive oil.
  8. Bake for 40 mins or until slightly brown on the top.
  9. Garnish with fresh herbs and enjoy!full-shephards-pie1

Substitutions:

Prep time: 30 minutes

Cook time: 1 hour 40 minutes

Total time: 2 hours, 10 minutes

Servings: 6

  • Nutrition per serving:
  • Calories200
  • Fat7g
  • Saturated Fat2.5 g
  • Cholesterol0mg
  • Sodium640mg
  • Carbohydrates28g
  • Fiber7g
  • Sugars10g
  • Protein 8g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

Tags: , , , , , , , , , , , , , , ,

Claire Georgiou, Reboot Naturopath, B.HSc ND

Claire Georgiou is an Australian Naturopath, Nutritionist and Herbalist who has completed a Bachelor of Health Science (Compl. Medicine) and an Advanced Diploma of Nutrition, Naturopathy and Herbal Medicine. She has more than 14 years of clinical experience specializing in liver disease, autoimmune disease, thyroid conditions, diabetes, insulin resistance, digestive disorders, chronic infections, children’s health, fertility and pregnancy care. Claire consults in private practice in Sydney and also offers consults out of area and is an accredited member of the Australian Traditional Medicine Society. Claire has worked closely for many years with Dr. Sandra Cabot, who is known as the “Liver Cleansing Doctor” and has written more than 25 health related books. Claire writes health related articles, creates healthy recipes and is one of the nutritionists who runs our Guided Reboot programs.

More posts from