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Nourishing Vegan Shepherd's Pie

Total Time 20 minutes


For the filling:

  • Garlic, chopped
  • Sweet onion, diced
  • White or crimini mushrooms, sliced
  • Coconut or avocado oil, as needed
  • Zucchini or yellow squash, diced
  • Celery, sliced
  • Carrots. sliced
  • Peas, fresh or frozen
  • Organic corn, fresh or frozen
  • Lentils, soaked 8+ hours and/or sprouted, uncooked
  • Seasonings: I use a blend of garlic powder, ground cumin, and dried oregano
  • Nutritional yeast, as desired
  • Celtic sea salt and black pepper, to taste
  • Fresh parsley, chopped


For the topping:

  1. Steam the cauliflower pieces until fork tender. Blend with a blender (I use a Vitamix) or a hand blender with a pinch of salt and pepper.

For the filling:

  1. Caramelize the garlic, onion, and mushrooms with enough oil to lightly cover the pan and a pinch of salt. A great starting point is 2-3 cloves of garlic, 1 small or 1/2 large onion, and 4-5 mushrooms, but use what you like.

  2. Add the zucchini, celery, carrots and lentils and allow to cook until tender, about 10 minutes. Try starting with 1 medium zucchini, 1-2 stalks of celery, 1 large carrot, and around 2 cups of lentils and add more if desired.
  3. Add desired amount of peas and corn (I typically go heavy on the peas and light on the corn).

  4. Season with as much seasonings as you'd like, adding more based on your taste. Add 1-2 spoonfuls of nutritional yeast, a handful of fresh parsley, and a little extra salt and pepper. Taste and add more if needed.

  5. Spread the cauliflower puree evenly on top. Dab or drizzle a small amount of oil on the puree, and sprinkle with a thin layer of nutritional yeast and a pinch of salt.
  6. Broil until caramelized and golden brown, about 5 minutes. Serve and enjoy!

Recipe Notes

  • I use a cast iron to cook, broil, and serve this in. However, if you don't have one, make the filling in your skillet and transfer to a baking dish before topping and broiling.
  • Do not feel limited to the vegetables I used - take out or add different ones like green beans. For the vegetables, cut them as big or small as you'd like, just make sure they're all roughly the same size.
  • Regarding the seasonings, use these individual spices/herbs or your favorite blend.