Volume 3, Number 2: Summer Solstice, 2001

Vegetarian Shepard's Pie - BC Diabetes Foundation

Cheryl Wertman

Food For Thought

A satisfying meatless meal, the following is a delicious and nourishing makeover of traditional Shepherd’s Pie:
Lentil Shepherd’s Pie
(adapted from Rose Elliott’s The Supreme Vegetarian Cookbook)

  • 1 cup green or brown lentils
  • 2-3 tsp olive oil
  • 1 large onion, finely chopped
  • 1 carrot, diced
  • 1 green pepper, chopped
  • 2 celery stalks, chopped
  • 2-3 garlic cloves, minced
  • 2 teaspoons dried mixed herbs (e.g. sage, oregano, savoury, basil)
  • ¼ cup tomato paste
  • 2 tbsp tamari sauce
  • ¼ cup vegetable stock or water
  • 2-3 tbsp chopped fresh parsley (or 2 tsp dried)
  • 3-4 medium boiling potatoes (idaho or russet), cooked and mashed
  • 2-3 tsp milk (soy milk)

Rinse lentils thoroughly, discard any small stones or debris. Put lentils into a saucepan, cover with water and bring to a boil – turn down to medium-low and cook until tender (approx 45 minutes). Add a little more water if necessary, so lentils do not dry out. Drain. Preheat oven to 400 F.

Heat a large saucepan to medium temperature. Saute onions in olive oil until soft. Add carrots, green pepper, celery and garlic. Saute until tender (about 2 minutes). Add herbs, tomato paste, tamari sauce, cooked lentils, parsley and the soup stock or water. Add salt and pepper to taste. Turn heat to low and cover pan for 5 minutes to combine flavours.

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BC Diabetes Foundation

#400 - 210 W Broadway
Vancouver, B.C.
V5Y 3W2

Email: info@bcdiabetes.org
Tel: 604-628-2395

Board of Directors

Chair: Dr. Tom Elliott

Board Members: Dr. Keith Dawson, Dr. Breay Paty, Dr. David Thompson, Howard Blank

Administrator: Jack Bondy