Lentils and barley make this shepherd’s pie full of fiber – and as hearty as any meat version. This one dish wonder is easy to transport and serves 10 – perfect for your next potluck. This recipe comes to us from Nina of the Wachussett Vegan Society.
Serves 10
- 4 cups water
- ½ cup uncooked barley
- 1 cup uncooked lentils
- 1 large onion, diced
2 medium carrots, diced
3 cups fresh mushrooms, sliced - 1 teaspoon caraway seeds
1 teaspoon garlic powder
1/3 cup soy sauce - 1 tablespoon gravy master*
- 5-6 medium potatoes, boiled and peeled
¼ cup margarine or vegan margarine
1/3 cup milk or soy milk - ¼ cup nutritional yeast flakes**
salt and pepper to taste
*a liquid seasoning found near the soy sauce or broth sections of most grocery stores
**optional. Found near the vitamin section of most grocery or drug stores
Preheat oven 350 degrees.
In a covered sauce pan, bring water, barley and lentils to a simmer. Gently simmer barley and lentils for 45 minute or until lentils are tender. Additional water may be needed to cook lentils until tender.
In a large skillet, sauté diced onions and carrots for about 5 minutes, or until tender. Add minced mushrooms, stir and cook for an additional 3 minutes.
Add the cooked barley and lentils to the skillet. Season with the caraway seeds, garlic powder, soy sauce, gravy master and salt and pepper to taste. Mix until combined.
Drain and mash cooked potatoes with margarine and milk. Season mashed potatoes with yeast flakes and salt and pepper to taste.
Grease a casserole pan and add barley mixture to pan. Top with mashed potatoes and dot with margarine. Bake for 30 minutes.
(6 votes, average: 3.83 out of 5)
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Meatless Monday’s mission is to cut out meat once a week to reduce saturated fat in order to prevent chronic disease. Replacing the meat with plant-based foods makes for a well-balanced diet, furthering our mission of disease prevention. All of our recipes are meatless, low in saturated fat and incorporate healthy alternatives so you can be replace meat with nutrient filled legumes, beans, gourds, grains, fruits and veggies.
What defines a recipe as “healthy” can depend on an individual’s dietary restrictions. The USDA daily sodium recommendation is 2,300 mg a day, so one serving of this Lentil Shepherd’s Pie only has 1/4 of the average person’s daily recommended sodium (while also containing almost 1/2 of a person’s recommended dose of dietary fiber).
For those with dietary restrictions, I encourage you to explore the right-hand topics column that appears after you click on recipes. Under this list of topics, you can click on a variety of dietary or cuisine specifications, which link to an archive of the type of recipes which fit your unique needs. For example, here’s a link to our low-sodium recipe archive:
http://www.meatlessmonday.com/tag/low-sodium/
-Joey Lee
Executive Assistant
Meatless Monday
I agree 100% with Jessica. What I am seeing is that when a recipe is considered healthy and low fat it is too high in sodium – there has to be a balance.
This was very tasty and that comment came from my husband who is a meat and potatoes man! I did cook the lentils and barley in half vegetable broth and water. I also only used 2 tablespoons of soy sauce (very low sodium) and didn’t add the caraway seeds. I took a short cut and used instant packaged potatoes.
Many of your recipes seem too high in sodium. Shouldn’t you be modifying them a bit? I’m not sure about your mission. Is it about health or is it just don’t eat meat? Some of your recipes don’t seem all that healthy.