Lentil & Veggie Shepherd's Pie

Lentil & Veggie Shepherd's Pie

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From: Diabetic Living Magazine

The classic shepherd's pie recipe gets a makeover—by replacing traditional meat with root vegetables and greens, we've taken a comfort food, packed it with nutrients and pleased vegetarians far and wide!

Ingredients 8 servings

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Original recipe yields 8 servings
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Nutrition per serving may change if servings are adjusted.
  • 1 (14 ounce) can vegetable broth
  • 1 cup water
  • 1 cup dry brown lentils, rinsed and drained
  • 3 cloves garlic, minced
  • 4 medium carrots, peeled and bias sliced into ½-inch slices (2 cups)
  • 3 small parsnips, peeled and bias sliced into ½-inch slices (1- ½ cups)
  • 6 white boiling onions (8 ounces), quartered, or 1 medium, cut into thin wedges
  • 1 medium onion, cut into thin wedges
  • 4 cups coarsely shredded trimmed fresh chard or kale
  • 1 (14.5 ounce) can no-salt-added diced tomatoes, undrained
  • 2 tablespoons no-salt-added tomato paste
  • 4 tablespoons snipped fresh basil or 4 teaspoons dried basil, crushed, divided
  • 4 medium potatoes, peeled and cut up
  • 4 cloves garlic, peeled
  • 1 tablespoon butter
  • 3 to 4 tablespoons fat-free milk
  • ½ cup finely shredded Parmesan cheese

Preparation

  • Prep

  • Ready In

  1. In a large saucepan, combine broth, water, lentils, and minced garlic. Bring to boiling; reduce heat. Cover and simmer for 20 minutes. Add carrots, parsnips, and onions. Return to boiling; reduce heat. Cover and simmer for 10 to 15 minutes more or just until vegetables and lentils are tender. Stir in chard; remove from heat. Stir in undrained tomatoes, tomato paste, and 2 tablespoons fresh basil or 2 teaspoons dried basil.
  2. Preheat oven to 350°F. Meanwhile, in a covered large saucepan, cook potatoes and whole garlic cloves in enough boiling lightly salted water to cover for 20 to 25 minutes or until tender; drain. Mash with a potato masher or beat with an electric mixer on low speed. Add butter. Gradually beat in enough of the milk to make potatoes light and fluffy. Fold in cheese and remaining fresh basil or dried basil.
  3. Spread lentil mixture in a 2- to 2½-quart casserole or au gratin dish. Spoon potato mixture over lentil mixture, spreading evenly.
  4. Bake, uncovered, about 35 minutes or until heated through.
  • To make ahead: Prepare as directed through Step 3. Cover baking dish with plastic wrap; store in the refrigerator up to 24 hours. To serve, preheat oven to 350°F. Remove plastic wrap. Cover dish with foil. Bake for 50 minutes. Uncover and bake for 10 to 15 minutes more or until heated through.

Nutrition information

  • Serving size: 1⅓ cups
  • Per serving: 234 calories; 3 g fat(2 g sat); 13 g fiber; 41 g carbohydrates; 12 g protein; 157 mcg folate; 8 mg cholesterol; 8 g sugars; 6,512 IU vitamin A; 65 mg vitamin C; 141 mg calcium; 3 mg iron; 386 mg sodium; 855 mg potassium
  • Nutrition Bonus: Vitamin A (130% daily value), Vitamin C (108% dv), Folate (39% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 starch, 2 vegetable, ½ fat

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