Check out this easy, light and healthy vegan shepherd’s pie recipe! Suitable for children and ideal for losing weight! Recipe with Irish and British roots.
Preparation:
Cook:
Level: Easy
Serves: 8
Ingredients
- FOR THE POTATOES:
- 1 piece Cauliflower
- 1-½ pound Russet Potatoes
- ¼ cups Almond or original soy milk, unsweetened
- 1 teaspoon Kosher salt
- 1 teaspoon garlic powder
- ¼ teaspoons Freshly ground black pepper
- FOR THE MARINADE:
- 6 tablespoons Worcestershire Sauce Vegan Version
- 2 teaspoons Tomato Paste
- 3 tablespoons Red miso paste Color is important because it helps make the tofu look like meat
- ½ teaspoon Rosemary
- ½ teaspoon Thyme
- ½ teaspoon Freshly ground black pepper
- FOR FILLING:
- 14 ounces, weight Extra firm tofu
- 8 ounces, weight Small diced Baby Bella mushrooms
- 2 tablespoons Olive oil
- ½ pieces Onion, chopped
- 2 rooms Carrots, peeled and diced
- 2 cloves minced garlic
- 12 ounces, weight Fresh or frozen corn kernels thawed or cooked
- 12 ounces, weight English peas, fresh or frozen, thawed or cooked
Preparation
Gently squeeze some of the liquid into the tofu with napkins or a small towel. Place the tofu in a bowl and crumble with a fork to look like crumbled ground beef.
Prepare the marinade for the tofu: mix the miso paste, Worcestershire sauce, tomato paste, rosemary, thyme and pepper. Place the marinade with the tofu crumbs and set aside (do this 30 minutes to 24 hours before cooking).
Peel the potatoes and cut them into 1/2 inch dice. Cut the cauliflower into florets.
Put the cauliflower and potatoes in the pressure cooker with about an inch or so of water and cook for 12 minutes. Or boil in a medium saucepan for 10-15 minutes or until soft enough to mash.
Drain the potatoes and cauliflower, then place them in a bowl with the garlic powder, salt and pepper. Crush with the tongs and mix the ingredients. Put aside.
Preheat oven to 400ºF.
While the potatoes are cooking, prepare the filling. Place olive oil in a sauté pan over medium-high heat. Once the oil is simmering, add the carrots and sauté for a few minutes. Add the onion, garlic and mushrooms and cook until the onion begins to turn translucent.
Add the tofu mixture with any remaining marinade to the skillet. Gently mix with the other ingredients. Cook until the tofu is golden brown and most of the liquid has evaporated, stirring occasionally. Stir gently so as not to break the tofu too much.
Add the mixture to the sauté pan in the bottom of an 11 x 7 inch glass baking dish. Distribute evenly. Add corn and peas in separate layers and spread evenly. Garnish with potatoes and cauliflower. Create a seal to prevent the mixture from bubbling and smooth with a rubber spatula.
Bake for 35 minutes or until the potatoes and cauliflower start to brown and the top is firm to the touch. Remove to a cooling rack for at least 15 minutes before serving.
Note: Don’t worry, the potatoes and cauliflower are a bit runny. This is due to the water content of the cauliflower and some moisture evaporates in the oven.
