Recipe- Lentil and Mushroom Shepherd's Pie

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

 Ingredients:

MASHED POTATOES:

• 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) 

FILLING:

• 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) 

INSTRUCTIONS:

• 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.