No-fat Vegan Shepherd’s Pie


No-fat Vegan Shepherds Pie – adapted from Simply Recipes

My sister has embraced some serious no-fat vegan cooking. She is a creative gal who has a long history of cooking for a house full of hungry boys, so she will often adapt a meat-oriented recipe. Her new version Shepherd’s Pie -adapted from the website Simply Recipes, really works to satisfy that craving for ground round beef!  She is using a vegetarian ground beef product called Smart Ground, which I buy at Fred Meyer, Whole Foods, or Central Market.

The original recipe states that “Shepherds Pie is an English dish, traditionally made with lamb or mutton. Americans typically make Shepherd’s Pie with beef. The English (and Australians and New Zealanders) call the beef dish a “cottage pie”. Naming conventions aside, Shepherd’s Pie is essentially a casserole, lined with cooked meat and vegetables, topped with mashed potatoes, and baked.”

Easy Shepherd’s Pie Recipe

Prep time: 10 minutes…It takes more time than that!
Cook time: 50 minutes

2 pkg. SMART GROUND
2 onions chopped
3-4 cups vegetables – chopped carrots, fresh or frozen corn, peas
3 – 4 lbs potatoes (6 big ones)
Nondairy milk for mashing potatoes or water
1 to  2 cups vegetable or mushroom broth- double strength (depending on how “saucy” you like this)
Flour or WONDRA for thickening the sauce
2 teaspoon Worcestershire sauce
Salt, pepper, (other seasonings of choice)

Instructions

1. Peel and quarter potatoes, boil in salted water until tender (about 20 minutes).

2. “Sauté” onions and carrots over medium heat in vegetable broth  in a non-stick pan until tender. Mix in corn and peas.

3. Add SMART GROUND in chunks  and sauté until browning a bit. Add salt, pepper, worcestershire sauce and a cup of vegetable broth and cook, uncovered, over low heat for 10 minutes, adding more broth as necessary to keep moist. Whisk in a tablespoon or so of flour or WONDRA to thicken the gravy.

4. Mash potatoes in bowl with a bit of broth, salt, pepper and your favorite non dairy milk until they are the consistency you like. Season to taste.

5. Put the SMART GROUND veggie mixture into 9 x 13 glass baking dish. Distribute mashed potatoes on top. Rough up with a fork so that there are peaks that will brown nicely. You can use the fork to make some designs in the potatoes as well.

6. Cook in 400 degree oven until bubbling and brown (about 30 minutes). Broil for last few minutes if necessary to brown. ( Or just heat in microwave)

Yield: Serves eight.

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