It’s Men’s Health Week 2020, and what better way to celebrate it than with this hearty and wholesome Curried “Shepherdless” Pie. This plant-based version of a shepherds pie is packed full of nutrients essential for men’s health. It’s no surprise that eating a diet with a wide variety of foods (particularly plant-based) is the foundation for good health. According to some studies, most men do not get enough fibre from their day to day diet. By including plenty of whole grains, legumes, and fresh fruits and vegetables, it will ensure you are getting plenty of this all-important nutrient, which will help support the digestive system and eliminate waste cholesterol from the body.
Lentils are the hero ingredient in this recipe. Not only do they act as a delicious meat substitute, but they are also packed full of health benefits for men. Lentils are an excellent source of fibre, not to mention protein, B vitamins and Zinc.
Zinc is a key mineral you want to ensure you are getting plenty of from your diet. It is also vital for good sexual health and male fertility. B vitamins are also super important for male health. They can support common health issues men can face, including mental health concerns, (such as stress and depression), high cholesterol and heart disease. Vitamin B also assists in the process of turning what you eat into fuel for the body. For those men who are keen on working out and exercising often, it can be beneficial to focus on your B vitamin intake.
We’re very confident this meatless version of a shepherd’s pie will become a new favourite not just during Men’s Health Week 2020. It is flavoursome and nourishing, lentil and vegetable filling and creamy potato top certainly are the perfect healthy and hearty, plant-based comfort meal.
Curried “Shepherdless” Pie
- 2 tbsp Olive oil
- 1 Lg Onion chopped
- 2 Garlic cloves minced
- 1 med Carrot peeled and finely diced
- 1 stalk Celery finely sliced
- 1 cup Frozen peas
- 2 tsp Ground coriander
- 1 tsp Cumin powder
- 1 tsp Ginger powder
- 1 tsp Turmeric
- 1 cup Green lentils
- 1 cup Water
- 1 cup Vegetable stock
- 2 tbsp Tomato paste
- Salt and pepper
- 800 grams Potatoes peeled and chopped
- 6 tbsp Dairy free milk (of choice)
- 1 tbsp Olive oil
- Salt and pepper to taste
- Preheat oven to 200C.
- Add the potatoes to a large pot of boiling water. Cook until tender soft. Drain and mash with the dairy free milk until the are no lumps and is light and fluffy. Season with salt and pepper. Set aside until ready to use.
- Meanwhile, in a fry pan heat the olive oil over medium to high heat. Sauté the onion and garlic for 5 minutes or until onion is tender.
- Add carrots, celery and peas and continue to sauté for a few more minutes, stirring occasionally.
- Add spices, sauté for a minute or until fragrant.
- Add lentils and tomato paste, stir quickly and add vegetable stock. Season with salt and pepper to taste.
- Cover and raise the heat to bring to a boil. Reduce heat and simmer gently for 20 - 30 minutes.
- Check the stock levels and lentil consistency. Cook for another 10 - 15 minutes if lentils are not cooked.
- Remove from heat and allow to cool slightly. Note, the mixture should be moist but not swimming in water. If the mixture is too wet, simmer for a small amount of time with the lid off.
- Add the lentil filling a lightly greased casserole dish.
- Spoon over the mashed potato and brush the top with 1 tbsp of olive oil, season with a little freshly cracked salt and pepper.
- Bake in the oven for 30 to 40 minutes or until golden brown on top.
- Serve immediately with either a serving of lightly steamed greens or side salad of choice.