Vegan shepherd's pie with lentils and a sweet potato topping

Vegan shepherd's pie with lentils and a sweet potato topping: a hearty oven bake with brown lentils, sweet potatoes, tomato purée, carrots and thyme.

At a glance

• Serves 2
• Prep time: 20 min
• Cooking time: 40 min
• Total time: 60 min
• Calories: 450 kcal per serving
• Protein: 18 g
• Fat: 8 g
• Carbs: 65 g

Ingredients

• 1 cup brown lentils
• 1 tbsp tomato purée
• 2 carrots
• 1 celery stalk
• 1 onion
• 2 garlic cloves
• 3 large sweet potatoes
• 2 tbsp unsweetened almond milk
• 250 ml vegetable stock
• Salt and nutmeg
• 1 tsp thyme

Method

You’ll need: oven · saucepan · baking dish · chopping board · knife · sieve · wooden spoon

1. Peel and dice the sweet potatoes and boil them in water until soft. Drain and mash them with the almond milk, salt and nutmeg into a smooth mash.
2. Preheat the oven to 200 °C (180 °C fan). Soften the onion, garlic, carrots and celery in olive oil and briefly fry the tomato purée with them.
3. Add the cooked lentils, pour in the vegetable stock and stir in the thyme. Simmer the ragout for a few minutes until thick.
4. Spoon the lentil ragout into a baking dish and smooth the top. Spread the sweet potato mash over it and make ridges with a fork.
5. Bake at 200 °C for 20–25 min until the top is lightly browned and the peaks take on some colour.
6. Serve hot. A green salad or steamed veg goes well with it.

Good to know

An oven dish like this is relaxed to make. Savoury and juicy underneath, soft and golden brown on top. Just right when you want something filling and uncomplicated.

Swaps

Brown lentils → black lentils or Puy-style lentils (more bite, similar protein and fibre content) Sweet potatoes → cauliflower and celeriac mash (less starch, a fluffy topping) Unsweetened almond milk → unsweetened soya milk (usually much more protein per serving) Vegetable stock → low-sodium stock or homemade vegetable stock (less salt, better control over the ingredients)

Allergens

The recipe contains almonds and celery, and depending on the stock may contain more celery; the mild seasoning usually suits children, and in pregnancy it's fine with well-washed veg and fully cooked lentils. Contains: celery.

Frequently asked questions

Which nutrients do brown lentils provide in this shepherd's pie?

Brown lentils provide plant protein, fibre, folate and minerals such as iron, magnesium and zinc. The exact amounts vary a little with the variety and how long they're cooked.

What do sweet potatoes provide nutritionally?

Sweet potatoes mainly contain beta-carotene, as well as potassium and fibre. Their orange colour is a good indicator of their carotenoid content.

Are onion and garlic always well tolerated with a sensitive digestion?

Not necessarily. Both contain fermentable carbohydrates that can cause discomfort if you have a sensitive tummy or IBS.

Does almond milk matter nutritionally in small amounts?

In this recipe, it's mainly there for the texture of the mash. Depending on the product, it may contain small amounts of vitamin E, but its overall contribution is usually small.

Does tomato purée have any special compounds?

Tomato purée contains concentrated lycopene and some potassium. Lycopene is a carotenoid; how much individual foods contribute depends on the variety and processing.

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