Nutrient-Rich Lentil & Sweet Potato Shepherd's Pie
A comforting and wholesome vegetarian shepherd's pie, packed with plant-based protein, iron, and folate. The savory lentil and sweet potato base is topped with a creamy cauliflower and parsnip mash for a delicious, pregnancy-friendly meal.
1920 calorias
$5 por porção
$50 min
4 porções
pregnancy-friendly, any cuisine
Ingredientes
- 30ml olive oil, divided
- 1 large onion (approx. 150g), finely chopped
- 2 cloves garlic, minced
- 2 medium carrots (approx. 200g), diced
- 1 large sweet potato (approx. 400g), diced
- 200g brown or green lentils, rinsed
- 700ml low-sodium vegetable broth
- 400g can chopped tomatoes
- 100g fresh spinach
- 1 tsp dried thyme
- 1 tsp dried rosemary
- 1 medium head cauliflower (approx. 500g), chopped
- 2 medium parsnips (approx. 300g), peeled and chopped
- Salt and black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Preheat your oven to 200°C (400°F). Heat 15ml of olive oil in a large pot or Dutch oven over medium heat. Sauté the onion, garlic, and carrots for 5-7 minutes until softened.
- 2.Add the diced sweet potato, rinsed lentils, vegetable broth, chopped tomatoes, thyme, and rosemary. Bring to a boil, then reduce heat, cover, and simmer for 25-30 minutes, or until lentils and sweet potatoes are tender.
- 3.While the filling simmers, bring a separate pot of water to a boil. Add the chopped cauliflower and parsnips and cook for 15-20 minutes until very tender. Drain well.
- 4.Return the cooked cauliflower and parsnips to the pot. Add the remaining 15ml of olive oil, salt, and pepper. Mash until smooth and creamy.
- 5.Once the lentil filling is cooked, stir in the fresh spinach until it wilts. Season with salt and pepper to your taste.
- 6.Transfer the lentil filling to a 2-liter baking dish. Spread the cauliflower-parsnip mash evenly over the top.
- 7.Bake for 15-20 minutes, or until the topping is lightly golden and the filling is bubbling at the edges. Let it cool for a few minutes before serving.
Informações Nutricionais
48g
fat
260g
carbs
72g
fiber
80g
protein
Porque esta receita
This recipe is exceptionally beneficial during pregnancy, providing essential folate from lentils and spinach to support neural tube development, and plant-based iron for healthy blood production. Sweet potatoes offer vital Vitamin A for fetal growth.
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