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Sunchoke & Lentil Shepherd's Pie

March 8, 2016

Just saying the words "Shepherd's Pie makes me think winter and cold. God sure knew what He was doing when He created winter vegetables: veggies that beg to be eaten warm. When your kitchen is overflowing with an abundance of winter root vegetables, a dish like this needs to be on the menu.

 

 

And the great thing is, you can easily swap your favorites in this recipe. A parsnip for a carrot, a sweet potato for a white potato, turnips instead of sunchokes...you get the point.

 

 

We also decided to change things up a bit and switch the traditional mashed potatoes for thinly sliced ones.

 

Why? Mashed potatoes don't last around here.

 

 

If the kids caught wind of mashed potato making, they'd be lined up with forks and plates in hand. If we told them to back off, because they were going on top of a vegetable dish, we'd have a riot.

 

Besides, I'm not a mashed potato fan. If I'm going to eat potatoes I prefer them crispy, and crispy potatoes are just what you get with this Shepherd's Pie. My favorite way of eating it is upside down- that way the crisp potatoes are saved for last. Yum.

 

 

Tabitha and I have eaten this for more days than Tab can tolerate (she doesn't like to eat something for more than three days)! But I'm content to eat something I like, happily, every day of the week. Sadly, today marks the end of my Shepherd's Pie eating- there is only one tiny little bowl waiting in the fridge, my dinner.

 

Nutrition wise, this Shepherd's Pie is loaded. Half a days worth of fiber, 15 grams of protein (thank the lentils) and hardly any fat.  Pair it with a nice kale salad and you've got a superfood lunch or dinner.

 

Sunchoke & Lentil Shepherd’s Pie – serves 6

Ingredients:

  • 1 TB extra virgin olive oil

  • 1/2 large onion, diced

  • 2 cloves Garlic- minced

  • 1/2 pound each parsnips, carrots, mushrooms & jerusalem artichokes, diced

  • 1/2 cup dry lentils

  • 2 celery stalks, chopped 

  • 1/4 teaspoon kosher salt

  • 1/4 teaspoon cracked pepper

  • 1 1/2 teaspoon rosemary

  • 1 1/2 teaspoon thyme

  • 1/3 cup red wine

  • 1 tablespoon miso paste

  • 1 ½ tsp balsamic vinegar

  • 2 cups vegetable broth

  • 2 tablespoons flour (we used brown rice flour)

  • 1-2 potatoes, thinly sliced

Instructions:

1. Place olive oil through mushrooms in a large stock pot and cook for 5-10 minutes.

2. Add salt through balsamic vinegar to vegetables.

3. Whisk the flour into the vegetable broth and then add to the vegetables. Cover and cook until the vegetables are almost soft. About 15-20 minutes.

4. Preheat oven to 350 degrees.

5. Place vegetables into an ovenproof dish and arrange potatoes across the top. Sprinkle with salt, pepper and additional herbs if desired.

6. Place into preheated oven and bake for 20-30 minutes or until potatoes are beginning to brown.

 

Nutrition Info:

242 calories, 3g fat (1g saturated, 2g monounsaturated), 380mg sodium, 48g carbohydrates, 16g fiber, 15g protein

 

*Thank you to Wild Hare Organic Farm for many of the local & seasonal produce we are able to use in our recipes.

 

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