Vegetarian Shepherd’s Pie

Irish eyes — and taste buds — are certainly smiling over this recipe. Our shepherd’s pie presents a healthier twist on the classic version. A delicious combination of mushrooms, carrots, potatoes, peas and celery makes for a hearty and no-less-delicious take on this staple dish.

Learn about more ways to prepare vegetables in “Five Ways to Cook Healthy, Tasty Veggies.”[1]

Endnotes:

“Five Ways to Cook Healthy, Tasty Veggies.”: https://www.diabetesselfmanagement.com/blog/five-ways-cook-healthy-tasty-vegetables/

Source URL: https://www.diabetesselfmanagement.com/recipes/main-dishes/vegetarian-shepherds-pie/

Ingredients

2 teaspoons olive oil
1 cup sliced onion
1 package (16 ounces) mushrooms, quartered
1 1/4 teaspoons minced garlic, divided
1 cup sliced carrots
1 cup sliced celery
1 cup frozen green peas
1/4 cup all-purpose flour
3 cups low-sodium vegetable broth
1/4 teaspoon salt
1/4 teaspoon dried rosemary
2 medium russet potatoes, peeled and cubed
1/4 cup fat-free (skim) milk
1 tablespoon light margarine
1/4 teaspoon black pepper
Fresh rosemary (optional)

Directions

Heat oil in large saucepan over medium-high heat. Add onion; cook and stir 3 minutes or until just begins to soften. Add mushrooms; cook and stir 5 minutes or until vegetables are tender. Add 1 teaspoon garlic; cook and stir 1 minute. Add carrots, celery, and peas; cook and stir 5 minutes or until crisp-tender.

Sprinkle flour over vegetables; cook and stir 2 minutes. Add broth, salt, and dried rosemary. Bring to a boil. Reduce heat; simmer 30 to 35 minutes or until thickened.

Meanwhile, place potatoes in medium saucepan. Add enough water to cover potatoes. Bring to a boil over high heat. Reduce heat; simmer 15 minutes or until potatoes are tender; drain.

Beat potatoes, milk, margarine, remaining 1/4 teaspoon garlic, and pepper in medium bowl with electric mixer at low speed until smooth.

Preheat broiler. Pour vegetable mixture into 2-quart casserole. Gently spread mashed potatoes over top. Broil 5 minutes or until light golden brown. Garnish with fresh rosemary.

Yield: 6 servings. Serving size: 1/6 of recipe.

Nutrition Facts Per Serving:
Calories: 160, Carbohydrates: 28 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 240 mg, Fiber: 5 g

Exchanges per serving: 2 Bread/Starch, 1/2 Fat.