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.

Overlay serving of lentil shepherd's pie on a grey plate with a fork and garnished with rosemary sprig with a blue napkin on a brown background

What Is Spermidine?

Spermidine is a polyamine that has functions important to our cells 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 concentration in the blood of centenarians. Not much is known on 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, they contain lots of protein (9 grams per 1/2 cup), but of my favorite health benefits 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

Ingredients for vegan lentil shepherd's pie on an overlay with a white background in small containers

Vegan Shepherd’s Pie Recipe

How To Make Vegan Shepherd’s Pie?

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 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 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 the mashed potatoes and cheese. Bake for 15 minutes, then broil on high for 3 minutes or until top is brown.

Overlay vegan lentil shepherd's pie in a rectangular glass dish on a brown background with a wooden spoon and rosemary sprig for garnish

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:

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

vegan lentil shepherd's pie overlay in a rectangular glass serving dish with a spoon with a serving in a grey plate on a brown background

 

Categories

Nutrition

(Per portion)
  • Energy: 289 kcal / 1208 kJ
  • Fat: 8 g
  • Protein: 13 g
  • Carbs: 42 g

Cooking Time

  • Preparation: 10 min
  • Cooking: 50 min
  • Ready in: 1 h
  • For:
  • 10 Servings

Ingredients

Instructions

  1. 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.
  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 lentils are cooking, and stir vegan shredded cheese into mashed potatoes.
  4. Scoop the lentil mixture into a lightly greased 9x13 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.
Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.