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.
- 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.
Lentil Shepherd's Pie
Servings per Recipe:Amount per Serving
Calories from Fat: 51
Total Fat: 5.7g
Saturated Fat: 1.1g
Dietary Fiber: 11.7g
The FDA recommends 2000 calories a day as a reasonable average guideline for most adults. Click here to learn how you can use the Monday 2000 to reset the calorie budget you have to spend each day. For specific calorie recommendations based on your age, metabolism and medical history, consult your doctor or nutritionist.