This shepherd’s pie rivals the beef version- creamy, thick and rich tasting. Beans provide the meat-like texture.
- This shepherd’s pie rivals the beef version- creamy, thick and rich tasting. Beans provide the meat-like texture.
- For a different twist, try sweet potatoes.
- Try other cheeses such as mozzarella or Swiss.
- 2 tsp vegetable oil 10 mL
- 2 tsp minced garlic 10 mL
- 1 cup chopped onions 250 mL
- ¾ cup finely chopped carrots 175 mL
- 1 ½ cups prepared tomato pasta sauce 375 mL
- 1 cup canned red kidney beans, rinsed and drained 250 mL
- 1 cup canned chickpeas, rinsed and drained 250 mL
- ½ cup vegetable stock (see following recipe) or water 125 mL
- 1 ½ tsp dried basil 7 mL
- 2 bay leaves 2
- 4 cups diced potatoes 1 L
- ½ cup 2% milk 125 mL
- 1/3 cup light sour cream 75 mL
- ¼ tsp freshly ground black pepper 1 mL
- ¾ cup shredded Cheddar cheese 175 mL
- 3 tbsp grated Parmesan cheese 45 mL
Make Ahead: Prepare up to 1 day in advance. Reheat gently. Freeze for up to 3 weeks.
- Preheat oven to 350◦ F (180◦ C)
- Prep 13- by 9-inch (3 L) baking dish
- In a saucepan heat oil over medium-high heat.
- Add garlic, onions and carrots; cook 4 minutes or until onion is softened.
- Stir in tomato sauce, kidney beans, chickpeas, stock, basil and bay leaves; reduce heat to medium-low, cover and cook 15 minutes or until vegetables are tender.
- Remove bay leaves. Transfer sauce to a food processor; pulse on and off just until chunky.
- Spread over bottom of baking dish.
- Place potatoes in a saucepan, add cold water to cover and bring to a boil.
- Reduce heat and simmer 10 to 12 minutes or until tender.
- Drain; mash with milk, sour cream and pepper.
- Spoon on top of sauce in baking dish.
- Sprinkle with cheeses.
- Bake, uncovered, 20 minutes or until hot.
|Total Fat||11 g|
|Saturated Fat||6 g|
Canada’s Choice per Serving: 2½ Carbohydrates, ½ Meat & Alternative, 1 Fat
Recipe reprinted with permission from Complete Canadian Diabetes Cookbook, Katherine E. Younker, Robert Rose Inc., 2005, http://www.robertrose.ca