Vegetarian Shepherd's Pie [L.F.]

Vegetarian Shepherd's Pie [L.F.]

Tofu, onions, mushrooms, and peas covered with mashed potatoes, and baked until golden.

Originally created in England to use up leftovers from the Sunday roast by adding any readily available vegetable, «shepherd's pie» found a new life in North America where corn was soon added to the basic recipe. In French Canada it is known as «China Pie», either because the cooks of the railway companies, who were making such a cheap dish, were all Chinese, or because some Québécois workers having eaten this meal in a city named China, Maine, brought the recipe back home towards the middle of the 19th century.

6 servings
Preparation 25 min / Cooking 30 min
350 calories per serving 
  • Can be done in advance
  • Easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Diabetes-friendly
  • Heart-healthy
Recipe Nutrition Info Reviews (0) My Notes

Ingredients

5 potatoes   1 kg
1 1/2 onions, finely chopped   300 g
16 button (white) mushrooms, thinly sliced   220 g
2 tbsp olive oil   30 mL
460 g firm tofu, cut into small dices   2 1/4 cups
3/4 cup canned tomatoes (diced)   200 g
2 tbsp tomato paste   30 mL
15 drops Tabasco sauce   0.63 mL
1 cup vegetable broth   250 mL
1 cup frozen peas   120 g
1 cup soy beverage, unsweetened, fortified   250 mL
2 tbsp margarine non-hydrogenated   28 g
  ground pepper to taste    
  salt to taste    

Before you start

For individual pies, choose baking dishes which contain about 375 ml or 1 ½ cups when 3/4 full.

Method

  1. Preheat the oven to 205°C/400°F.
  2. Prepare the vegetables: finely chop the onion; thinly slice the mushrooms; peel the potatoes, cut them in half then boil them 20-25 min until very tender. Drain them well and set aside. Cut the tofu into small dices.
  3. Heat the oil in a pan over medium-high heat. Add the chopped onion and sauté 3 min until translucent, then add the tofu dices and sauté 2-3 min, with stirring, until they are nicely coloured. Stir in the diced tomatoes, mushrooms, tomato paste, Tabasco sauce, and broth. Add the frozen peas and continue cooking until heated through, about 4-5 min. Add salt and pepper. Remove the pan from the heat and tranfer the contents to a large baking dish, or distribute into individual baking dishes.
  4. Pour the soy milk into a large microwave-safe bowl. Add the margarine and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked potatoes and mash until creamy. Add salt and pepper to taste. Place a spoonful of the potato mixture on top of the tofu mixture, then gently spread it with a spoon to cover evenly.
  5. Bake in the middle of the oven until the top is golden-brown, about 30 min. Serve.

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2¼ servings
Grain Products: 0 serving
Milk and Alternatives: ¼ serving
Meat and Alternatives: ½ serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat
Source of :
Vitamin B12
Good source of :
Calcium, Fibre, Iron, Pantothenic Acid, Phosphorus, Vitamin B2, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Zinc
Excellent source of :
Copper, Folacin, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B6
Diet-related health claims :
Heart-healthy

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Nutrition Facts Table

Nutrition Facts

per 1 serving (430g)

Amount

% DV*

* DV = Daily Value

Calories

350

Fat

13 g

21 %

Saturated 2 g
+ Trans 0 g

9 %

Cholesterol

0 mg

Sodium

200 mg

8 %

Carbohydrate

42 g

14 %

Fibre

4 g

17 %

Sugars

7 g

Protein

18 g

Vitamin A

35 %

Vitamin C

35 %

Calcium

20 %

Iron

20 %

More info
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