Vegetarian shepherd's pie - Healthy Food Guide

Vegetarian shepherd’s pie

You can't go past a classic shepherd's pie for a satisfying Sunday lunch and this low cost vegetarian one is delicious, this will be a favourite!

Serves: 4

Time to make: 1 hr

Hands-on time: 30 mins

Ingredients

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6 large (about 1kg) all-purpose or floury potatoes

1 tablespoon reduced-fat spread

½ cup freshly grated reduced-fat cheddar cheese

¼ cup skim milk

4 teaspoons oil

2 large onions, roughly chopped

1 red or green capsicum, deseeded, chopped

3 tablespoons flour

1 teaspoon instant vegetable stock powder

1 teaspoon each dried basil, oregano, paprika and dark soy sauce

1 ½ cups water, beer, wine, bean liquid and/or potato cooking liquid

2 tablespoons tomato concentrate

420g can red kidney beans, drained

¼ teaspoon salt

½-1 teaspoon freshly ground black pepper

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

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1 Wash potatoes then cut in chunks. Simmer in lightly salted water until tender. Drain, reserving cooking liquid.

2 Mash potatoes with spread, half the cheese and enough milk to make a fairly soft consistency. After mashing, beat potatoes with a fork until light and fluffy.

3 Heat oil in a large pot. Add onions. Cook until tender and well browned. Add capsicum and flour. Stir until flour is lightly browned. Add remaining ingredients except kidney beans then bring to the boil, stirring constantly. Add kidney beans either whole, roughly chopped or mashed. Taste and adjust seasoning as required.

4 Spread vege and bean mixture into a lightly sprayed 20x25cm baking dish. Cover with spoonfuls of mashed potato. Sprinkle remaining grated cheese over the top. If not cooking immediately, refrigerate.

5 Bake uncovered at 180°C for 20-30 minutes or until top is golden brown.

Variations

Make it gluten free: Use gluten-free flour, stock powder, tomato paste and soy sauce. Check paprika is gluten free.

Nutrition Info (per serve)

Calories 492 cal

Kilojoules 2060 kJ

Protein 18 g

Total fat 11 g

Saturated fat 4 g

Carbohydrates 60 g

Sugar 11 g

Dietary fibre 11 g

Sodium 490 mg

Calcium 230 mg

Iron 4 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.