Last Updated on 7 March 2024 by Brisbane Livewell Clinic
Today we would like to share a thanksgiving recipe, but with a twist. We all love to have a get-together with our family and one of the most common and favourite dishes, when we have family dinners, is Shepherd’s Pie. The twist with this Shepards Pie recipe is that it is a Vegan, low-calorie Shepherd’s Pie. There are lots of vegetables in the filling and we have used sweet potato instead of the traditional potato topping to bring some holiday sweetness and uniqueness to the recipe.
Sweet potato is a highly nutritious root vegetable with different colours including purple, orange, yellow, pink, etc. It is packed with both soluble and insoluble fibres. These fibres help to increase the number of healthy gut bacteria, including Bifidobacterium and Lactobacillus species. These bacteria help to lower the risk of irritable bowel syndrome and ensure regular bowel movement for greater digestion and gut health. Sweet potato has a group of anti-oxidants called Anthocyanin which helps reduce the risk of breast, stomach, colon, and bladder cancer. The beta-carotene in sweet potato converts to vitamin A in your body and helps to improve your eye-sight. It also helps prevent eye cell damage. Regular consumption of sweet potatoes can also develop your brain functions and your overall immune system.
As a meatless dish, this Vegan Shepherd’s Pie has fewer calories than many traditional festive dishes. And the bonus is all the valuable nutrients you get from the vegetable-packed filling. Celery and peas will give you a high amount of potassium, zinc, vitamin A, B6, C & E, dietary fibre, and different anti-oxidants. Mushroom is high in fibre, antioxidants, potassium, protein, and vitamins. It is believed to reduce some serious health conditions including cancer, heart disease, diabetes, and Alzheimer’s.
We hope you and yours enjoy this no-harm all benefit recipe
Want to learn more? These Blogs may also interest you. Click HERE or HERE or HERE
Sweet Potato Shepherd Pie
- 3 sweet potatoes (boiled)
- 2 carrots (chopped)
- 2 stalks celery (chopped)
- 1/2 cup mushroom (chopped)
- 1/2 cup frozen peas
- 1/4 cup frozen corn
- 1 tomato (chopped)
- 2 Tablespoon olive oil
- 1 onion (chopped)
- 2 teaspoon garlic (minced)
- Salt (to taste)
- 1 teaspoon pepper
- 1 teaspoon thyme
- 1 teaspoon rosemary
- 2 cups vegetable broth
- 1/4 cup red wine
- 1/4 cup soy milk
- Add boiled sweet potatoes, soy milk, and flour into a food processor. Season with salt and pepper. Make a smooth mash. Keep it aside.
- Heat olive oil into a frying pan. Add onion and garlic. Fry for 3 minutes.
- Now add chopped tomato, carrots, celery, frozen corn, frozen peas, and mushroom. Season with salt, pepper, rosemary, and thyme. Sauté for 8 minutes.
- Add the red wine. Cook until the wine is evaporated. Then add the vegetable broth. Cook for 10 minutes on a medium heat.
- Preheat the oven to190C. Pour the vegetable filling into a baking dish. Spread the sweet potato mash evenly over the filling. Bake for 20 minutes.
- Serve.
