Easy Peasy Shepards Pie
M E T H O D
1. Add dry TVP to boiling stock mixture, stir well.
2. Steam potatoes for 12–15 minutes until very soft.
3. Drain well, then mash with olive oil, soy milk, salt and pepper and mash until smooth and creamy.
4. Preheat oven to 200°C (180°C fan-forced).
5. Optional: Toss diced veg in corn flour (thicker filling).
6. Heat olive oil in a saucepan over medium heat.
7. Add onion and stir 4–5 minutes until softened.
8. Add garlic and stir 1 minute until fragrant.
9. Add soaked TVP, tomatoes and dried herbs. Bring to a simmer.
10. Add vegetables (except leafy greens), reduce heat and simmer 10 minutes, stirring regularly.
11. Stir in leafy greens, cover and turn off heat.
12. Add salt and pepper to taste.
13. Oil a 1.8–2 litre baking dish then spoon in mixture.
14. Spread mash over filling and drizzle with olive oil.
15. Bake approx. 20 minutes until lightly golden.
S E RV I N G S U G G E S T I O N S
Serve with steamed broccoli or beans
Add a side side with a lemon dressing to aid iron absorption
Use filling as pasta or baked potato topping
I N G R E D I E N T S
POTATO MASH
• 1 kg (8 medium) potatoes, peeled, cut into eighths
• 2 Tbsp olive oil
• ¾ cup soy milk, calcium fortified (or other milk)
• ½ tsp salt
• ½ tsp cracked black pepper
• Extra 2 tsp olive oil for topping
FILLING
• 1 cup dry TVP (textured vegetable protein)
• 1 cup boiling water mixed with 1 ½ tsp low salt veg stock powder
• 1 Tbsp olive oil
• 1 medium brown onion, diced
• 2 cloves garlic, minced OR ½ tsp garlic powder
• 4–5 medium tomatoes, diced OR 1 x 400 g can crushed tomatoes, no added salt
• 2 tsp Italian dried herbs
• 2 Tbsp corn flour (optional)
• 400 g / 3–4 cups seasonal vegetables, diced (e.g. carrot, zucchini, corn, peas), fresh or frozen
• Salt & pepper to taste
• 1½ cups leafy greens (e.g. spinach, kale, silver beet), finely chopped
N U T R I T I O N H I G H L I G H T S
☑ High in protein and fibre
☑ good source of calcium and iron
☑ heart friendly fat from olive oil
☑ freezes well before/after baking
This recipe was produced with support from Healthy Loddon Campaspe, Omnia Health and Macedon Ranges Shire Council.