Healthy Vegan Shepherd’s Pie: Oil-Free, Weight Loss-Friendly, and Perfect for Meal Prep
As the weather cools down and cozy meals are on the mind, there’s nothing quite like a hearty shepherd’s pie to bring comfort to the table. This healthy vegan version is oil-free, follows the principles of the Starch Solution, and is perfect for anyone looking to lose weight while still enjoying filling, satisfying meals. Packed with nutrient-dense ingredients like lentils, mushrooms, Yukon or sweet potatoes, and veggies like corn and spinach, this shepherd’s pie is both nourishing and delicious. It’s also ideal for meal prep, making it a go-to dish for cold fall and winter nights.
Why This Shepherd’s Pie is So Nutritious
Let’s take a look at the key ingredients that make this dish not only flavorful but also incredibly healthy and great for weight loss.
1. Lentils: Lentils are a staple in plant-based cooking for good reason. They’re packed with plant-based protein and fiber, which help keep you feeling full and satisfied for longer. This makes them an ideal base for shepherd’s pie, providing a rich, hearty texture that’s perfect for replacing traditional ground meat. Lentils are also low in fat and high in iron, making them an excellent choice for maintaining energy and supporting overall health.
2. Mushrooms: Mushrooms add a savory, umami flavor that enhances the dish without needing any oil or added fat. They’re low in calories but high in essential vitamins like B vitamins and antioxidants that support the immune system. Mushrooms also have a meaty texture, making them a perfect companion to lentils in this shepherd’s pie, creating a satisfying bite that’s both healthy and comforting.
3. Yukon or Sweet Potatoes: Yukon potatoes are a great option for this dish as they provide a creamy, naturally buttery texture without the need for oil or butter. They’re also rich in vitamin C and potassium, which support heart health and overall wellness. For a sweeter variation, you can use sweet potatoes, which are loaded with beta-carotene, a powerful antioxidant that promotes healthy skin and vision. Both types of potatoes are excellent starches that align with the Starch Solution, keeping you full while supporting weight loss.
4. Onions and Garlic: Onions and garlic are the base of so many flavorful dishes, and this shepherd’s pie is no exception. Both are rich in antioxidants and anti-inflammatory compounds that help support your immune system and heart health. They add a savory depth of flavor that complements the lentils and mushrooms perfectly, without the need for added oils or fats.
5. Thyme and Summer Savory: Herbs like thyme and summer savory bring an earthy, fragrant quality to the dish, making it warm and comforting. Thyme is known for its antibacterial and antioxidant properties, while summer savory enhances the overall flavor with a subtle peppery note. These herbs not only add complexity to the dish but also come with health benefits, supporting digestion and reducing inflammation.
6. Corn and Spinach: Adding corn and spinach to the shepherd’s pie boosts its nutritional value with vitamins, minerals, and fiber. Corn provides a natural sweetness and a dose of healthy carbs, while spinach is rich in iron, calcium, and vitamins A and C. These veggies add color, texture, and a burst of nutrients, making the dish even more well-rounded.
Hearty, Filling, and Perfect for Meal Prep
One of the greatest things about this vegan shepherd’s pie is how filling it is. Thanks to the combination of lentils, potatoes, and veggies, each bite is packed with fiber, protein, and healthy starches, which help you feel satisfied for hours. This makes it an ideal dish for those following the Starch Solution, as it’s focused on whole plant-based foods that promote fullness and weight loss without added oils or processed ingredients.
It’s also perfect for meal prep! You can easily make this shepherd’s pie ahead of time, store it in the fridge for several days, or even freeze it for future meals. Simply reheat a portion when you’re ready for a warm, nourishing dinner. This makes it a great option for busy weeknights or when you want to have a hearty, home-cooked meal without spending hours in the kitchen.
This healthy vegan shepherd’s pie is the ultimate comfort food, perfect for cold fall and winter nights. It’s oil-free, follows the Starch Solution, and is packed with plant-based ingredients like lentils, mushrooms, and potatoes that are both filling and nutritious. With its high fiber and protein content, this dish is excellent for weight loss while still being hearty and satisfying. Plus, it’s a fantastic option for meal prep, allowing you to enjoy a delicious homemade meal anytime you need it. Give this recipe a try and experience the cozy, nourishing goodness of this vegan shepherd’s pie!
Healthy Plant Based Shepherd’s Pie
Equipment
Ingredients
- 8 large potatoes, peeled and chopped or sub for sweet potatoes
- ½ cup plant based milk
- 1 large onion, diced
- 2 cloved garlic, minced
- 8 oz cremini or button mushrooms, cleaned and sliced
- 4 cups cooked lentils or two cans (1 cup dry lentils)
- 2 tbsp soy sauce or tamari
- 1 tbsp dried thyme
- 1 tbsp summer savory
- 3 tbsp cornstarch(plus 3 tbsp water to make slurry)
- 1 10 oz frozen corn or 1 can of cream of corn
- 1.5 cups baby spinach(optional)
Instructions
- Peel and dice the potatoes. Place in a large pot and cover with enough water to cover. Bring to a boil, then put cover on and simmer for 20 minutes until tender. Drain and mash with plant-based milk. Season with salt and pepper to taste. If using sweet potato bake sweet potatoes in the oven at 400 degrees F for tender, approximately 45-60 minutes.
- If using dry lentils, sort and rinse add 1 cup of dried lentils into a pot with 3 cups of water and cook until tender, about 30 mins. You can also cook in Instant pot.
- Preheat the over to 400 degrees F.
- While potatoes are cooking heat water in a medium skillet or pan. Add the onions and cook until nearly translucent. Add the garlic and mushrooms and continue to sauté until the onion is golden.
- Once sweet potatoes are tender, allow to cool and remove skin and mash.
- Add the cooked lentils, vegetable broth, bring to a boil. Add soy sauce, thyme, savory, and salt and pepper. Cook for 5 minutes. Combine the cornstarch with 3-4 tbsp of water to dissolve and make a slurry. Stir into the lentil mixture and add baby spinach if you are using.
- Put the lentil mixture in the bottom of the baking dish. Spread the corn evenly over the lentil mixture. Top with the mash potatoes and bake for 25 minutes.
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