Vegan Shephard's Pie Recipe

Flavour doesn't need to be compromised when it comes to eating a healthy, whole foods diet - it's  important to enjoy your food! The goal is to never feel deprived or too restricted. Here is a warm, nourishing Mushroom & Lentil Shepherd's Pie dinner recipe with a host of nutritional benefits: 


  1. High Fiber Content: Lentils are rich in dietary fiber, which aids digestion and promotes gut health. Fiber also helps regulate blood sugar levels and contributes to a feeling of fullness, supporting weight management and preventing overeating.

  2. Nutrient Density: Lentils are a good source of plant-based protein, providing essential amino acids necessary for muscle repair and growth. They also contain a variety of vitamins and minerals, including folate, iron, and potassium, which are important for overall health and well-being.

  3. Antioxidant-rich Ingredients: Garlic, onions, thyme, rosemary, and parsley are all rich in antioxidants, which help combat oxidative stress and inflammation in the body. These antioxidants play a role in reducing the risk of chronic diseases such as heart disease and certain cancers.

  4. Healthy Fats: Coconut oil used in the mashed potatoes provides healthy fats, particularly medium-chain triglycerides (MCTs), which are easily digestible and may support brain health and boost energy levels.

  5. Gluten-Free and Dairy-Free Options: This recipe offers alternatives for those with gluten or dairy sensitivities, making it suitable for a wider range of dietary preferences.

  6. Balanced Macronutrients: The combination of lentils for protein, potatoes for carbohydrates, and vegetables for fiber ensures a balanced meal that provides sustained energy and satiety.

  7. Whole Food Ingredients: The recipe focuses on whole, minimally processed ingredients, which are more nutrient-dense and less likely to contain additives or preservatives compared to processed foods.

Overall, this Lentil + Mushroom Shepherd's Pie is a nourishing and satisfying dish that can contribute to a well-rounded and healthful diet when enjoyed as part of a balanced meal plan


Lentil Shepherd's pie





  • 3 pounds yukon gold potatoes, partially peeled 
  • 3-4 Tbsp coconut oil (or vegan butter) 
  • Splash of plant based milk (oat or coconut work nicely) 
  • Fresh thyme (to taste) 
  • Sea salt and black pepper (to taste)
  • Roasted garlic (optional) 



  • 1 Tbsp olive oil
  • 1 medium onion (diced)
  • 3 cloves garlic (minced)
  • 2 Tbsp tomato paste 
  • 1 1/2 cups uncooked brown or green lentils (rinsed and drained)
  • 4 cups vegetable stock 
  • 2 tsp fresh thyme (or sub 1 tsp dried thyme per 2 tsp fresh)
  • 1 tsp each of rosemary and parsley (optional) 
  • ~ 8 cremini mushrooms  
  • ~ 3/4 cup frozen peas 
  • ~ 2 large diced carrots 
  • Sea salt and black pepper (to taste) 



  • Slice any large potatoes in half, place in a large pot and fill with water until they’re just covered. Bring to a low boil on medium high heat, then generously salt, cover and cook for 20-30 minutes or until they slide off a knife very easily.
  • Once cooked, drain, add back to the pot to evaporate any remaining water, then transfer to a mixing bowl. Mash until smooth. Add desired amount of coconut oil or vegan butter and season with salt and pepper to taste. Loosely cover and set aside.
  • While potatoes are cooking, preheat oven to 425 degrees and lightly grease a 2-quart baking dish (or comparable sized dish, such as 9×13 pan). 
  • In a large saucepan over medium heat, sauté onions and garlic in olive oil until lightly browned and caramelized – about 5 minutes.
  • Add tomato paste and a pinch of salt and pepper. Then add lentils, stock, and thyme and stir. Bring to a low boil. Then cover and reduce heat to simmer. Continue cooking until lentils are tender (35-40 minutes). Once tender, remove the lid and continue simmering uncovered, stirring frequently, to evaporate any excess liquid.
  • In the last 10 minutes of cooking, add the veggies, stir, and cover to meld the flavors together.
  • Taste and adjust seasonings as needed. Then transfer to your prepared oven-safe baking dish and carefully top with mashed potatoes. Smooth down with a spoon or fork and season with another crack of pepper and a little sea salt.
  • Place on a baking sheet to catch overflow and bake for 10-15 minutes or until the mashers are lightly browned on top.
  • Let cool briefly before serving. The longer it sits, the more it will thicken. Let cool completely before covering, and then store in the fridge for up to a few days.
Jessica Lavelle Holistic Nutritionist

Jessica Lavelle Holistic Nutritionist

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