Comfort food is something I cannot live without. I just adore potpie, “meat”loaf, lasagna, chik’n dinners, roasts, and all the lovely vegetables that accompany them. Since you all know I have been really trying not to eat bread and such, I made this healthier crust-less Shepherd’s Pie. I make chik’n pot pies with crust on the bottom and stuffing on top every once in a while, but this time I opted for the beefier version.
Here are my ingredients:
- 3 carrots, cleaned and sliced
- 3 stalks celery, cleaned and sliced
- 1 large onion, diced
- 1 potato, diced
- 1 8oz pack mushrooms, quartered
- 1 pack seitan, broken into1/2” pieces
- 1/2 bag of frozen mixed veggies (corn, peas, greenbeans)
- 1 bag plain frozen cauliflower
- 1 bag garlic frozen cauliflower
- 2 tsp. coconut oil
- 2 tbsp. nutritional yeast
- herbs de Provence
- crushed bay leaf
- 1/3 cup flour
- 1/3 cup earth balance
- 1 tbsp. beefless bouillon
- 3 cups water
My pie began with cooking the classic carrots, onions and celery in 1 tsp. coconut oil, then adding 1 diced potato ( trying to keep it skinny), then 8oz. quartered button mushrooms. I seasoned generously with herbs de Provence and crushed bay leaf, I kept salt to just a tiny crank or two of pink sea salt. Once the veggies were par cooked, I removed them from the pot and poured them straight into a casserole dish that was coated with cooking spray.
For the “beef”, I used seitan. I love seitan. It mimics beef and it is super high in protein and low in calories. I heated my cast iron pan, then added a tsp. of coconut oil. I drained and chopped my seitan into small 1/2 beef like chunks. I put them into the hot oil for a few minutes until they browned. While doing that, I popped one bag of garlic cauliflower steamers into the microwave for 5 minutes. While the seitan was browning, I made a rue of flour and earth balance butter. Then I added water and Better than Bouillon Beefless Base. It made a nice thick gravy. I seasoned it with a little of the same seasoning I used on the vegetables. Once it was thick, I reduced the heat, and checked that my seitan was perfectly browned. I then microwaved my bag of plain cauliflower for five minutes. I then poured the seitan chunks through out my vegetable into the casserole dish. Then I sprinkled some frozen corn, peas, and greens beans into the casserole dish. I mixed everything together and then poured in my gravy (about 3 cups) onto the vegetables.
Once both cauliflowers were steamed, I poured them into my food processor with 2 tbsp. nutritional yeast, and 2 tbsp. vegan sour cream. I blended them until they were smooth and creamy like mashed potatoes. I topped my vegetables with them, covering the casserole dish. I put it into a 375 degree oven for about 40 minutes until the top was brown. Once I removed it from the oven, I let it cool around 15 minutes before serving.
You can serve this any night of the week for a great hearty meal and it was awesome the next day beside salad for lunch!