Meatless Monday: Black-Eyed Bean Shepherd’s Pie
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!
1 ½ cups 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 of pumpkin, cubed
3 cups of vegetable stock
2 teaspoon oregano (dried or 1 Tbsp. fresh)
1 teaspoon 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
1 teaspoon sea salt and pepper to taste
Cauliflower Mash (pie top) :
½ cup Natural Almond Meal
Light drizzle of olive oil
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!
Black-Eyed beans – brown lentils, red lentils, French lentils, cannellini beans
Olive oil – coconut oil
Onion – chives, leek, spring onion
Vegetables – you can use anything you have such as eggplant, sweet potato, kale, spinach, broccoli, mushroom and/or corn.
Cauliflower topping – zucchini, sweet potato, winter squash(butternut pumpkin), carrots, parsnip
Note: If you want to use canned beans then make sure the can does not contain a BPA lining.