This hearty vegan shepherd's pie delivers 17g of complete plant protein per serving while providing all the comfort food satisfaction you crave. The combination of protein-rich lentils and nutrient-dense sweet potatoes creates a filling meal that supports muscle recovery and sustained energy levels.
Unlike traditional shepherd's pie, this plant-based version eliminates saturated animal fats while boosting fiber content to 12g per serving. The sweet potato topping provides complex carbohydrates for steady glucose release, making this an ideal post-workout dinner option.
Nutrition Breakdown Per Serving
Serves: 4
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Protein | 17g | 34% |
| Calories | 385 | 19% |
| Carbohydrates | 62g | 21% |
| Fat | 9g | 14% |
| Fiber | 12g | 48% |
| Iron | 4.2mg | 23% |
| Potassium | 890mg | 19% |
| Vitamin A | 950mcg | 106% |
| Folate | 285mcg | 71% |
Ingredients List
For the Lentil Base:
- 300g dried green or brown lentils (or 2 x 400g tins, drained)
- 2 medium onions, finely diced
- 3 cloves garlic, minced
- 250g chestnut mushrooms, chopped
- 2 large carrots, diced
- 150g frozen peas
- 2 tbsp tomato purée
- 500ml low-sodium vegetable stock
- 2 tbsp soy sauce (or tamari for gluten-free)
- 1 tbsp olive oil
- 2 tsp dried thyme
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- Salt and black pepper to taste
For the Sweet Potato Topping:
- 1kg sweet potatoes, peeled and cubed
- 3 tbsp unsweetened oat milk
- 1 tbsp olive oil
- 1/2 tsp sea salt
- 1/4 tsp white pepper
Equipment Required
- Large saucepan for lentils
- Large frying pan or skillet
- Medium saucepan for sweet potatoes
- Potato masher or ricer
- 23cm x 33cm baking dish
- Sharp knife and chopping board
Step-by-Step Instructions
Preparing the Lentils
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Cook the lentils: Rinse dried lentils thoroughly under cold water. Place in a large saucepan with 750ml water and bring to boil. Reduce heat and simmer for 20-25 minutes until tender but not mushy. Drain and set aside.
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Prepare the vegetables: While lentils cook, dice onions, mince garlic, chop mushrooms, and dice carrots into 1cm pieces.
Building the Savory Base
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Sauté the aromatics: Heat olive oil in a large frying pan over medium heat. Add diced onions and cook for 5 minutes until softened. Add garlic and cook for another minute until fragrant.
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Add mushrooms: Increase heat to medium-high and add chopped mushrooms. Cook for 6-8 minutes, stirring occasionally, until mushrooms release their moisture and begin to brown.
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Incorporate vegetables: Add diced carrots, thyme, paprika, and cumin. Cook for 3 minutes, stirring regularly to prevent sticking.
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Combine with lentils: Add cooked lentils, tomato purée, soy sauce, and vegetable stock. Bring to simmer and cook uncovered for 15 minutes, stirring occasionally, until liquid reduces by half.
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Finish the filling: Stir in frozen peas and cook for 2 minutes. Season with salt and pepper. The mixture should be moist but not soupy.
Preparing the Sweet Potato Topping
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Cook sweet potatoes: Place cubed sweet potatoes in a medium saucepan and cover with cold water. Bring to boil and cook for 15-18 minutes until easily pierced with a fork.
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Mash the topping: Drain sweet potatoes thoroughly and return to pan. Add oat milk, olive oil, salt, and white pepper. Mash until smooth and creamy, adjusting liquid if needed for spreadable consistency.
Assembly and Baking
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Preheat oven: Set oven to 180°C (160°C fan) or Gas Mark 4.
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Layer the dish: Spread lentil mixture evenly in baking dish. Spoon sweet potato mash over the top, starting from edges and working inward. Use a fork to create decorative ridges on surface.
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Bake: Place in preheated oven for 25-30 minutes until topping is golden and filling bubbles around edges.
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Rest before serving: Allow to cool for 5 minutes before cutting to help layers set properly.
Maximizing Protein Content
This recipe naturally provides complete protein through the combination of lentils and vegetables. To boost protein further:
- Add nutritional yeast: Stir 2 tablespoons into the lentil mixture for an extra 8g protein plus B-vitamins.
- Include hemp hearts: Sprinkle 1 tablespoon per serving on top before baking for additional 3g protein and omega-3 fatty acids.
- Serve with quinoa: A 75g portion of cooked quinoa adds 4g complete protein alongside the shepherd's pie.
For those following intense training regimens, pair this meal with a plant-based protein shake from our protein supplements collection to reach higher daily protein targets.
Storage and Meal Prep Guidelines
Refrigeration: Store covered for up to 4 days. Individual portions reheat well in microwave for 2-3 minutes on medium power.
Freezing: Assemble without baking and freeze for up to 3 months. Thaw overnight in refrigerator before baking, adding 10 extra minutes to cooking time.
Batch cooking: Double the recipe and freeze half for quick weeknight dinners. The high fiber content helps maintain satiety between meals.
Recipe Variations
Mediterranean Style: Replace mushrooms with diced aubergine and add 2 tablespoons sun-dried tomatoes. Include fresh basil and oregano.
Spicy Version: Add 1 diced jalapeño and 1 teaspoon smoked chipotle powder to the lentil base.
Protein Boost: Incorporate 150g crumbled firm tofu with the lentils for an additional 15g protein per serving.
Sweet Potato Alternative: Substitute half the sweet potatoes with cauliflower for lower carb content while maintaining creamy texture.
Serving Suggestions
Pair with a simple green salad dressed in lemon vinaigrette to complement the rich flavors. The vitamin C from leafy greens enhances iron absorption from the lentils.
For additional nutrition guidance and high-protein meal ideas, explore our comprehensive nutrition blog section featuring evidence-based dietary strategies for active lifestyles.
This shepherd's pie proves that plant-based meals can deliver both exceptional nutrition and satisfying comfort food experience. The 17g protein per serving supports muscle maintenance while the complex carbohydrates provide sustained energy for your fitness goals.
