Vegan Shepherd’s Pie

 

Vegan Shepherds Pie2

Vegan Shepherds Pie

Since giving up sugar, I have been trying to cut down on the amount of meat we consume as a family. I love meat, but I do feel in that nowadays we tend to consume too much. Plus I think it’s better for the body to take a break from certain foods. Variety is the spice of life and keeping variety in the diet, I think, helps the body and the mind. So I have been trying to add in a few recipes with beans and lentils to replace the meat. This dish is made with black beans as a meat replacement and it tastes delicious.

For a little legume, black beans are packed with nutrients that affect our bodies in many different ways. Black beans are high in fibre and protein. They are also rich with minerals and vitamins like vitamin A, calcium and iron. These beans have very high levels of flavanoids which have antioxidant abilities. Black beans are a great source of folic acid in a diet, so great for people trying to conceive.

The health benefits are amazing and include the prevention of cardiovascular disease and a reduced risk of certain types of cancer. When consuming these beans they can help in aiding digestion and regulate the bodies blood sugar levels. They can also benefit the nervous system, reduce birth defects, neutralise the negative effects of sulphates and even prevent impotence in men.

Black beans are a simple and delicious dietary addition that can increase your overall health in many ways. My son loves beans so this is a great way to play ‘eat the beans and mummy will hide the vegetables’. For this recipe I used the slow cooker but you can also make this meal on the hob. It’s a very easy and simple recipe that every one can enjoy. Well worth a try.

Serves 4

Equipment needed

Vegan Shepherds Pie3

Vegan Shepherds Pie

  • Sharp knife
  • Chopping board
  • Slow cooker
    • Or Large pan and stirring spoon
  • Teaspoon
  • Tablespoon
  • Baking dish
  • Saucepan
  • Colander
  • Potato Masher

Ingredients

  • Sweet potato x 800g
  • Onions x 1 large
  • Tomatoes x 2 400g tins
  • Vegetable stock x 500ml
  • Black beans x 1 400g tin
  • Borlotti or red kidney beans x 1 400g tin

    Vegan Shepherds Pie1

    Vegan Shepherds Pie

  • Carrots x 2
  • Courgettes x 2
  • Butternut squash x 1 small
  • Red pepper x 1
  • Herbs du provence x 1 tsp
  • Tomato puree x 2 tbsps
  • Brown rice flour x 2 tbsps
  • Tasmari x 2 tbsps
  • Salt and pepper to taste
  • Olive oil
  • Oat milk x 100mls

Method for the slow cooker

  • Start by peeling and chopping the onion, butternut squash and carrots.
  • Slice the courgette and then core and slice the red pepper.
  • Put all of these vegetables into the slow cooker pot.
  • Next pour over the vegetable stock and tomatoes.
  • Then the herbs du provence, tomato puree, brown rice flour and tamari.
  • Season with salt and pepper.
  • Drain the beans and add these to the pot as well.
  • Stir all the ingredients together.
  • Finally turn the slow cooker onto low for eight hours or high for four hours.
  • Thirty minutes before the end of the cooking time preheat the oven to 180°.
  • Then peel and chop the sweet potato into 2 cm cubes.
  • Put the cubes into a colander and put a saucepan of water on the hob.
  • Steam the potatoes for 15 – 20 minutes.
  • Put a fork in and if it falls off the sweet potatoes are cooked.
  • Once they are cooked mash the potatoes with the milk and olive oil.
  • Now remove the cooked bean mix from the slow cooker and put into the baking dish.
  • Spread the mash potato evenly on top and put it in the oven for about 25 – 30 minutes.
  • Remove from the oven and serve with my homemade baked beans or green beans.
  • Enjoy.

Method for the hob

  • Start by peeling and chopping the onion, butternut squash and carrots.
  • Slice the courgette and then core and slice the red pepper.
  • Put the large pan on a medium to high heat.
  • Fry the onions once the pan is hot enough until they are translucent.
  • Then add in the rest of the vegetables and fry for a further two minutes.
  • Sprinkle over the brown rice flour and add in the tomato puree.
  • Continue to fry for a further minute or so.
  • Pour in the tomatoes and the vegetable stock.
  • Bring to the boil and leave to simmer for about 30 minutes.
  • While the vegetables, tomatoes and stock are simmering add in the tasmari and herbs du provence.
  • Open the tinned beans and drain in the colander.
  • Put these in as well.
  • Season with salt and pepper to taste.
  • Then leave with a loose lid on the top of the saucepan.
  • Meanwhile, peel the sweet potato and chop in 2 inch cubes.
  • Put the cubes into a colander and put a saucepan of water on the hob.
  • Steam the potatoes for 15 – 20 minutes.
  • Put a fork in and if it falls off the sweet potatoes are cooked.
  • Once they are cooked mash the potatoes with the milk and olive oil.
  • Now remove the cooked bean mix from the hob and put into the baking dish.
  • Spread the mash potato evenly on top and put it in the oven for about 25 – 30 minutes.
  • Remove from the oven and serve with my homemade baked beans or green beans.
  • Enjoy.
Vegan Shepherds Pie 4

Vegan Shepherds Pie with green beans

Vegan Shepherds Pie was a hit in this house and nobody missed the meat. As I mentioned earlier my son does love beans so this was a big massive success. However, if you do need a meat hit at night you could make this with chicken stock. Plus this is a great recipe to make double and freeze for another dinner. It’s a changeable recipe that is simple and easy. However you decide to eat this dinner, as always, enjoy.