Vegan Shepherd’s Pie

Lentil Shepherd’s Pie

After sharing my amazing Chickpea Shepherd’s Pie, I decided to share another amazing shepherd’s pie, this time made with lentils. Lentils are earthy and healthy, the perfect legumes for a vegan shepherd’s pie.

As we approach the colder months, comfort dishes like this shepherd’s pie, Vegan Mac And Cheese, and Broccoli Rice Casserole are on my mind.

I enjoyed traditional shepherd’s pie when I lived in England, which was cooked with ground beef and spices.

Now I substituted the ground beef with lentils and vegetables, and I must say my spice blend makes the most delicious vegetarian shepherd’s pie recipe.

Are Lentils Good For You?

Lentils have lots of nutritional value. They come in multiple varieties, all of which I love to use in quite various recipes, such as sauces, stews, meatballs, etc. Lentils are quite inexpensive and combined with their high protein content, they are a great meat substitute and staple food.

Along with their high protein content, lentils contain lots of fiber and substantial amounts of over a dozen essential vitamins and minerals. For example, many vegans and vegetarians have trouble obtaining enough iron in their diets, and a cup of lentils contains 37% of the recommended daily intake of iron.

They also contain 90% of the recommended daily intake of folate, an especially important vitamin in pregnant women’s diets, but of course also important for the general population. These, along with many other vitamins and minerals, are already a great reason to start adding lentils to your meal rotations.

The fiber content in lentils helps your digestive system to process your meals and pass them comfortably and helps foster the growth of healthy gut flora.

Are Lentils Gluten-Free?

Lentils are a legume, not a grain like wheat. This means that they are naturally gluten-free. However, in some products, there may be a possibility of cross-contamination. If you are severely sensitive to gluten or wheat, I would recommend purchasing lentils marked gluten-free and processed in a gluten-free facility.

What Is Spermidine?

Spermidine is a polyamine that has functions important to our cell’s metabolic function. It helps to aid longevity and can increase hair growth

Spermidine Benefits

Because spermidine leads to better heart function and long life, it is found in higher concentrations in the blood of centenarians. Not much is known about how or why it works, but studies are being done to see if there is a correlation between spermidine concentration and increased cognition in older individuals. 

Spermidine supplements are also sold as a hair growth supplement since it increases hair shaft length.

Lastly, it is theorized that spermidine may reduce the risk of certain cancers since it increases autophagy, which is a bodily function where cells eat themselves when they are old or faulty.

How To Increase Spermidine?

Of course, I’m trying to include foods that contain spermidine in my family’s diet.

Lentils are packed with nutrients, and they contain lots of protein (9 grams per 1/2 cup), but my favorite health benefit of lentils is that they contain one of the highest amounts of spermidine, 250 g of spermidine per serving.

Spermidine Foods:

• Soybeans
• Leafy Greens
• Green Beans
• Broccoli
• Cauliflower
• Mango
• Rice Bran

Vegan Shepherd’s Pie Recipe

• Olive Oil
• Onion
• Garlic
• Celery
• Carrot
• Dried Thyme
• Dried Rosemary
• Smoked Paprika
• Cayenne Pepper
• Tomato Paste
• Bragg’s Liquid Aminos
• Brown Lentils
• Vegetable Broth
• Frozen Peas
• Vegan Cheese
• Garlic Rosemary Mashed Potatoes

This is definitely the best shepherd’s pie you will prepare. It is easy to prepare, filling, hearty, comforting, protein-packed, and loaded with vegetables.

1. Preheat oven to 400℉. Sort and wash lentils and set them aside. Heat a large pot and add olive oil. Add onions and cook until soft, then add garlic and cook until fragrant.
2. Stir celery, carrots, thyme, rosemary, parsley, smoked paprika, cayenne pepper, tomato paste, Bragg’s liquid aminos, lentils, and vegetable broth into the pot. Bring to a boil, then cover the pot and reduce to simmer until lentils are tender, for about 25 minutes. Stir in frozen peas.
3. Prepare mashed potatoes while the lentils are cooking, and stir vegan shredded cheese into mashed potatoes.
4. Scoop the lentil mixture into a lightly greased 9×13 casserole dish. Top with mashed potatoes and cheese. Bake for 15 minutes, then broil on high for 3 minutes or until the top is brown.

Yes, you can reheat lentil shepherd’s pie. You need to store leftovers in a container with a tight-fitting lid for up to 4 days or you can freeze it for about 3 months. To reheat, place in a preheated at 350 degrees F. for about 30 minutes. 

Can you put black beans in shepherd’s pie?

Yes you can substitute the lentils with black beans for a delicious spin on lentil shepherd’s pie.

Can Dogs Eat Lentils?

Lentils are perfectly fine for consumption by dogs, and some owners choose to add lentils (cooked plainly with no salt) to their dog’s diet. I also believe that they are sometimes found in dog kibble.

The protein, fiber, vitamin, and mineral content of these wonderful legumes are great for them as well, in moderation. PLEASE consult your veterinarian before adding them to your dog’s meals so that you can keep their diet balanced and healthy.

Check Out More Vegan Lentil Recipes:

• Lentil Meatballs
• Vegan Lentil Stew
• Jamaican Lentil Patties
• Vegan Lentil Loaf
• Creamy Lentil Pasta
• Loaded Taco Fries
• Vegan One Pot Taco Spaghetti
• Vegan Bolognese
• Lentil Curry Lettuce Cups
• Instant Pot Lentil Soup

If you make this vegan lentil shepherd’s pie, snap a photo and hashtag #healthiersteps  — we love to see your recipes on Instagram, Facebook & Twitter!

Get Ready For The Holiday With These Special Kitchen Must-Haves

• 3 Piece Porcelain Serving Bowls Set
•  3.7-Quart Programmable Air Fryer

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Vegan Shepherd’s Pie

I love this seriously flavorful Vegan Shepherd's Pie, made with seasoned lentils, cooked with carrot and peas in a delicious sauce, and topped with creamy and fluffy garlic mashed potatoes. It's perfect for Thanksgiving or a weeknight dinner!

4.94 from 15 votes

Print Pin Rate

Course: Entrée, Main Course

Cuisine: British, English, Irish

Keyword: Vegan Shepherd’s Pie

Prep Time: 10 minutes minutes

Cook Time: 50 minutes minutes

Servings: 10 servings

Calories: 172kcal

Ingredients

• 1 tablespoon olive oil
• 1 small onion chopped
• 4 cloves garlic minced
• 1 stalk celery chopped
• 1 medium carrot peeled and chopped
• 1 teaspoon dried thyme
• 1/4 teaspoon dried rosemary leaves
• 1 teaspoon dried parsley
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon Cayenne pepper (optional)
• 3 tablespoons tomato paste
• 3 tablespoons Bragg liquid aminos
• 1 1/2 cups brown lentils
• 4 cups vegetable broth
• 1/2 cup frozen peas
• 1/2 cup shredded vegan cheese
• 1 batch Garlic Rosemary Mashed Potatoes

Instructions

• Preheat oven to 400℉. Sort and wash lentils and set aside. Heat a large pot and add olive oil. Add onions and cook until soft, then add garlic and cook until fragrant.
• Stir celery, carrots, thyme, rosemary, parsley, smoked paprika, cayenne pepper, tomato paste, Bragg’s liquid aminos, lentils, and vegetable broth into the pot. Bring to a boil, then cover the pot and reduce to simmer until lentils are tender, for about 25 minutes. Stir in frozen peas.
• Prepare mashed potatoes while lentils are cooking, and stir vegan shredded cheese into mashed potatoes.
• Scoop the lentil mixture into a lightly greased 9×13 casserole dish. Top with the mashed potatoes and cheese. Bake for 15 minutes, then broil on high for 3 minutes or until top is brown.

Nutrition

Calories: 172kcal | Carbohydrates: 28g | Protein: 9g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Sodium: 479mg | Potassium: 476mg | Fiber: 11g | Sugar: 3g | Vitamin A: 1411IU | Vitamin C: 11mg | Calcium: 35mg | Iron: 3mg