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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!              

 

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
Prep Time: 30 minutes
Cook Time: 1 hour 40 minutes
Total Time: 2 hours, 10 minutes

Servings: 6

Substitutions

Calories: 200

Fat: 7g

Trans Fat: 2.5 g

Cholesterol: 0mg

Sodium: 640mg

Carbohydrates: 28g

Fiber: 7g

Sugars: 10g

Protein: 8g