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Lentil and Veggie Shepherds Pie

Lentil and Veggie Shepherds Pie

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Rated: 2
  • Makes: 8 servings
  • Prep 45 mins
  • Bake 35 mins
  • Serving Size: 1 1/3cups
  • Carb Grams Per Serving: 41

Ingredients

  • 1 14 - ounce can vegetable broth or reduced-sodium chicken broth
  • 1 cup water
  • 1 cup dry brown lentils, rinsed and drained
  • 3 cloves garlic, minced
  • 4 medium carrots, peeled and bias sliced into 1/2-inch slices (2 cups)
  • 3 small parsnips, peeled and bias sliced into 1/2-inch slices (1-1/2 cups)
  • 6 white boiling onions (8 ounces), quartered, or 1 medium onion, cut into thin wedges
  • 4 cups coarsely shredded trimmed fresh chard or kale
  • 1 14 1/2 - ounce can no-salt-added diced tomatoes, undrained
  • 2 tablespoons no-salt-added tomato paste
  • 2 tablespoons snipped fresh basil or 2 teaspoons dried basil, crushed
  • 4 medium potatoes, peeled and cut up
  • 4 cloves garlic, peeled
  • 1 tablespoon butter
  • 3 -4 tablespoons fat-free milk
  • 1/2 cup finely shredded Parmesan cheese
  • 1 tablespoon snipped fresh basil or 1/2 teaspoon dried basil, crushed

Directions

  1. In a large saucepan, combine broth, the 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 the 2 tablespoons fresh basil or 2 teaspoons dried basil.
  2. Preheat oven to 350 degrees 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 the 1 tablespoon fresh basil or 1/2 teaspoon dried basil.
  3. Spread lentil mixture in a 2- to 2-1/2-quart casserole or au gratin dish. Spoon potato mixture over lentil mixture, spreading evenly.
  4. Bake, uncovered, about 35 minutes or until heated through.

Make Ahead Tip

  • 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 degrees 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 Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 234 cal., 3 g total fat (2 g sat. fat), 8 mg chol., 386 mg sodium, 41 g carb. (13 g fiber, 8 g sugars), 12 g pro.

Diabetic Exchanges

Fat (d.e): 0.5; Starch (d.e): 2; Vegetables (d.e): 2

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