Tips
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.
Makes 8 servings
Ingredients
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
Instructions
Make Ahead: Prepare up to 1 day in advance. Reheat gently. Freeze for up to 3 weeks.
1. Preheat oven to 350◦ F (180◦ C)
2. Prep 13- by 9-inch (3 L) baking dish
3. In a saucepan heat oil over medium-high heat.
4. Add garlic, onions and carrots; cook 4 minutes or until onion is softened.
5. 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.
6. Remove bay leaves. Transfer sauce to a food processor; pulse on and off just until chunky.
7. Spread over bottom of baking dish.
8. Place potatoes in a saucepan, add cold water to cover and bring to a boil.
9. Reduce heat and simmer 10 to 12 minutes or until tender.
10. Drain; mash with milk, sour cream and pepper.
11. Spoon on top of sauce in baking dish.
12. Sprinkle with cheeses.
13. Bake, uncovered, 20 minutes or until hot.
Notes
Canada’s Choice per Serving: 2½ Carbohydrates, ½ Meat & Alternative, 1 Fat
From Complete Canadian Diabetes Cookbook, Katherine E. Younker, Robert Rose Inc., 2005, http://www.robertrose.ca.
http://www.diabetes.ca/diabetes-and-you/recipes/vegetarian-shepherd-s-pie