Vitamin Packed Shepherd’s Pie

No more frozen food! Don’t let the daily rush make you choose a graveyard of frozen ex-vegetables for dinner.

 

 

This colourful version of a Shepherd’s Pie (or as we Brazilians call it, “Escondidinho” - Little Hidden One) is full of vitamins and antioxidants and even uses a common trick adopted by 10 out of 10 grandmas out there: hidden veggies to make you have more variety of vitamins. #grandmatricks

 

 

To make this recipe, I used my faithful food processor, but a vegetable masher or blender also work very well.

 

Ingredients for the mash:

  • 4 medium potatoes, peeled and cut into bits

  • 1 small beetroot, peeled and cut into bits #grandmatricks

  • 1 teaspoon of ginger powder

  • 4 tablespoons of nutritional yeast (optional)

  • Salt and pepper

  • Sesame seeds to garnish

 

Ingredients for the filling:

  • 180g to 200g of texturized soy protein (the one that looks like ground beef)*

  • 1 medium onion, sliced thinly

  • Soy sauce to braise

  • Garlic powder

  • Paprika

  • Your choice of seasoning powder for meat

  • 1 medium carrot, grated #grandmatricks

  • Parsley (chopped)

 

Method:

  1. Soak the soy protein in water for approx. 30 minutes. Take the time to chop the other ingredients and cook the potatoes and beetroot, either steamed or in a pressure pan.

  2. Drain the water out of the soy protein, making sure to squeeze it well. This is important for the taste, get rid of this water! Use the back of a spoon against a colander and give no chance to this soy.

  3. Fry the onions in the soy sauce in medium heat, and then add the carrots. Add the spices and mix it well. Pour in the soy, stir everything and let it cook for 5 to 10 min stirring constantly. Add the parsley only in the end, away from the heat.

  4. Put the soft cooked potatoes and beetroot in the food processor together with the spices. Blend everything until creamy and uniform. Adjust the salt if needed.

  5. Spread the soy in a medium baking tray bottom and press it with the back of a spoon. You’ll want a dense layer of soy. Pour and spread the mash.

  6. Dress it with the sesame before putting it in the oven for 25 minutes at 200 degrees C.

  7. Let it cool a bit before serving. First not to burn your mouth, but also so it doesn’t fall apart when you take the first piece. #grandmatricks

 

 

 

I’ll give you a hand on some other combos of vegetables for the mash:

Cauliflower and squash / sweet potato and spinach / broccoli and squash / yam and beetroot… mix different colors!

 

*A plus: If you don't want to use soy in the filling, try quinoa instead! Yummi!

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O conteúdo que você encontra aqui é para fins informativos. Eu não trato, diagnostico ou curo qualquer condição. Eu não pretendo substituir o seu médico, nutricionista ou qualquer outro profissional de saúde. Não confunda nada que você ler ou aprender aqui com orientação médica. Consulte um profissional de saúde antes de fazer mudanças significativas na sua dieta ou estilo de vida. Lembre-se: você é responsável pela sua saúde e bem-estar.