Cauliflower and Vegan Shepherd’s Pie: A Hearty and Comforting Recipe
A popular comfort dish, shepherd’s pie is often cooked with vegetables, minced meat or lamb, and mashed potatoes on top. However, what if you could have the same comforting, filling supper without any dairy or meat? The Vegan Shepherd’s Pie with Cauliflower is a delicious and plant-based take on the traditional dish. This dish substitutes savoury lentils and veggies for the typical meat filling, and it utilises creamy cauliflower as a low-carb, dairy-free topping in place of mashed potatoes.
We’ll go over the benefits of substituting cauliflower for mashed potatoes in this blog post, as well as how to create this tasty and filling vegan shepherd’s pie step-by-step.
Why Opt for Cauliflower in Vegan Shepherd’s Pie?
There are various advantages to making the switch to a vegan shepherd’s pie with cauliflower:
- Healthier and Lower in Carbs: Instead of using mashed potatoes, which are used in traditional shepherd’s pie, cauliflower reduces calories and carbohydrates. A nutrient-dense option, cauliflower is rich in fibre, vitamins (including C and K), and antioxidants.
Plant-Based Protein This recipe substitutes lentils and veggies, which are great sources of fibre and plant-based protein, for meat. Because they are high in iron and folate, lentils are especially beneficial for maintaining intestinal health and provide a consistent energy supply.
- Dairy-devoid and Vegan: This recipe is totally devoid of dairy and animal products, so it can be eaten by anyone, regardless of whether they are lactose sensitive or vegan.
Despite the modifications, this vegan version of shepherd’s pie still has all the flavours and heartiness of the original. A full and substantial dinner is produced by the combination of the creamy cauliflower topping and the savoury lentil and veggie filling.
To make the cauliflower topping, cut one big cauliflower into florets.
Add two teaspoons of vegan butter or olive oil. Add 1/4 cup of unsweetened plant-based milk, like almond or oat milk. Add half a teaspoon of garlic powder.
To taste, add salt and pepper.
How to Prepare Cauliflower Shepherd’s Pie Vegan
Step 1: Make the Cauliflower Topping
1. Steam the cauliflower:
Over a saucepan of boiling water, place the cauliflower florets in a steaming basket. For ten to fifteen minutes, or until the cauliflower is soft, cover and steam it.
- Cauliflower mash: Pour the steamed cauliflower into a large bowl. Add plant-based milk, garlic powder, salt, pepper, and vegan butter (or olive oil). Mash the cauliflower with a potato masher or an immersion blender until it’s creamy and smooth. Put aside.
Step 2: Get the vegetable and lentil filling ready
- Prepare the lentils: Bring two cups of water or vegetable broth to a boil in a small saucepan. Reduce the heat, add the lentils, and cook them uncovered for 25 to 30 minutes, or until they are soft. Set aside any extra liquid after draining it.
Second, sauté the veggies: Heat the olive oil in a big skillet over medium heat. Cook for 5 to 7 minutes, or until the veggies start to soften, after adding the chopped onion, carrots, and celery. - Add seasonings and garlic: Add the smoked paprika, dried thyme, rosemary, tomato paste, soy sauce, salt, pepper, and minced garlic. Cook until aromatic, about 2 more minutes.
Add lentils and peas: Add cooked lentils and peas and stir. After adding the vegetable broth, boil the mixture for five to seven minutes so that the flavours may combine. As necessary, taste and adjust the seasonings.
Step 3: Put the Shepherd’s Pie together
- Spread the filling: Pour the lentil and vegetable mixture into a casserole dish or baking dish that measures 9 × 9 inches. Evenly distribute the filling with a spoon.
- Add cauliflower over top: Using a spoon, distribute the mashed cauliflower evenly over the lentil mixture. A lovely, even topping can be made by smoothing the surface with the back of a spoon.
- Bake: Set the oven temperature to 400°F, or 200°C. The shepherd’s pie should be baked for 15 to 20 minutes, or until the top is crisp and slightly golden.
Step Four: Present and Savour!
Before serving, take the shepherd’s pie out of the oven and allow it to cool for a few minutes. Enjoy the soothing flavours of this filling vegan cuisine by scooping up big amounts.
Success Advice
- Incorporate your preferred veggies: For added taste and nutrients, feel free to substitute or add additional veggies to the filling, such as spinach, parsnips, or mushrooms.
Spicy it up: If you enjoy a little spiciness, you can add cayenne pepper, chilli flakes, or a little hot sauce to the filling.
Vegan cheese topping: Before baking, cover the cauliflower topping with vegan cheese for an extra decadent touch.
Meal prep: This dish can be frozen for up to three months or kept in the refrigerator for up to three days. When you’re ready to dine, just reheat in the oven!
Reasons to Enjoy This Plant-Based Shepherd’s Pie
Both vegetarians and vegans as well as omnivores will like this dish. In addition to being filling and healthy, it is also highly customisable. Without sacrificing flavour or texture, this vegan shepherd’s pie with cauliflower will satisfy everyone’s demands for comfort food, whether you’re feeding your family, meal planning for the week, or hosting a holiday dinner. This meal is incredibly satisfying because of the savoury lentil filling’s abundance of deep, umami flavours and the light, creamy cauliflower topping.
Try this vegan shepherd’s pie with cauliflower if you’re searching for a plant-based, healthier version of a traditional dish. We guarantee that this trendy take on comfort cuisine will quickly become a new favourite in your kitchen!
