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Vegetarian Shepherd’s Pie with Sprouted Lentils & Peas

We're serving up all the cozy fall vibes with this vegetarian twist on a classic.

As temperatures grow colder, I’m always on the hunt for hearty, satisfying comfort foods. This recipe definitely met our Second Spring taste tester standards for coziness, flavour and balance. Red wine, fresh thyme, onions and garlic form the base of flavour for the dish, sprouted lentils and peas add protein, fibre and heartiness, veggies round it out, and mashed potatoes add the perfect creamy texture. There’s so much goodness in this recipe I promise you won’t even notice the meat is missing!

I made it in a cast iron pan for easy transfer from sautéing straight into the oven, but if you don’t have one, you can use a regular pan and a large casserole dish. The recipe calls for mushroom broth, which you can find in most grocery stores with the other broths (extra flavour, you won’t be sorry!), but you can also use vegetable or whatever broth you have on hand. This is also super easy to put together ahead of time and simply stick in the oven 25 or 30 minutes before you’re ready to eat (give it 5 or 10 minutes to cool).

This recipe would also be delicious with mashed sweet potato, if you prefer. To make it vegan, simply use vegan butter and and unsweetened plant-based milk.

Vegetarian Shepherd's Pie with Sprouted Lentils & Peas

We're serving up all the cozy fall vibes with this vegetarian twist on a classic.
Prep Time: 30 minutes
Cook Time: 1 hour
Servings: 6

What You'll Need:

  • 2 cups cooked Sprouted Green Lentils (1 cup dry)
  • 1 cup cooked Sprouted Green Peas (½ cup dry)
  • 5 large white potatoes
  • 3 tbsp cream or milk
  • ¼ cup butter
  • 1 large onion
  • 4 cloves garlic, minced
  • 2 large carrots
  • 2 cups chopped mushroom (8 oz)
  • 3 tsp fresh thyme sprigs
  • 2 tbsp flour (I used sprouted wheat flour but you can use all purpose as well)
  • 3/4 cup red wine
  • 3/4 cup mushroom broth (or vegetable broth)
  • salt & pepper to taste

How To Make It:

  • Cook the Sprouted Peas and Sprouted Lentils according to the package directions.
  • Peel and chop the potatoes. Boil until tender and mash with butter and milk until smooth.
  • Chop onion, carrots, mushrooms and mince garlic. Pull thyme leaves from the stem. Add to a cast iron pan* with a dash of olive oil and saute on low-medium heat until carrots are tender.
  • Add flour to pan and stir until vegetables are evenly coated.
  • Add broth and red wine and simmer until sauce begins to thicken. Add sprouted lentils, peas and season with a generous sprinkle of salt and pepper.
  • Remove from heat and spread the mixture evenly in the bottom of the pan. Top with mashed potatoes and bake at 350° for 20 minutes. If you'd like to brown the top, turn on broil for a few moments and watch carefully until the top is lightly browned. Serve warm and garnish with sprigs of thyme, if desired.


*This recipe was made in a cast iron pan, but you could use any large pan and transfer the mixture to a casserole dish before topping with mashed potatoes and baking. 
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