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Beef and Cauliflower Pie

130 Reviews
92% would make this recipe again

Ground beef, onions, mushrooms, and peas, covered with mashed cauliflower, and baked until golden.

A low-carb variation of the classic Shepherd's Pie, where the potatoes are replaced with cauliflower.

Preparation : 25 min Cooking : 30 min
330 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Nuts & Peanuts Free
  • Halal
  • Kid-friendly
  • Diabetes-friendly

Ingredients

5 cups cauliflower, cut into florets 800 g
1 onions, finely chopped 200 g
11 button (white) mushrooms, thinly sliced 150 g
1 tbsp olive oil 15 mL
340 g ground beef, lean
1/2 cup canned tomatoes (diced) 130 g
4 tsp tomato paste 20 mL
2 tsp Worcestershire sauce 10 mL
2/3 cup beef broth 170 mL
2/3 cup frozen peas 80 g
1/2 cup milk, partly skimmed, 2% 125 mL
4 tsp butter, unsalted 18 g
ground pepper to taste [optional]
salt [optional]

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; cut the cauliflower into florets then boil them 10-15 min until they are very tender. Drain them well and set aside.
  3. Heat the oil in a pan over medium-high heat. Add the ground meat and sear it until it looses its red colour, about 4-5 min, then break it up with a fork. In order to brown the meat, it is important not to stir it at the beginning, otherwise it will release its juices and will «boil» rather than brown.
  4. When the meat is golden-coloured, add the chopped onion then cook 2 min with stirring. Stir in the diced tomatoes, mushrooms, tomato paste, Worcestershire 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 transfer the contents to one large baking dish, or distribute it into individual baking dishes.
  5. Pour the milk into a large microwave-safe bowl. Add the butter and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked cauliflower and mash the mixture until it is creamy. Add salt and pepper to taste. Place a spoonful of the cauliflower mixture on top of the beef mixture, then gently spread it with a spoon to cover evenly.
  6. Bake in the middle of the oven until the top is golden-brown, about 30 min. Serve.

Remarks

The pies can be frozen right after having been covered with the mashed cauliflower and individually wrapped. They can be baked (taken directly from the freezer) for about 50 min at 205°C/400°F.

Nutrition Facts Table

per 1 Serving (450g)

Amount

% Daily Value

Calories

330

Fat

18 g

27 %

Saturated 7.1 g
+ Trans 0.2 g

37 %

Cholesterol

60 mg

Sodium

280 mg

12 %

Carbohydrate

20 g

7 %

Fibre

7 g

28 %

Sugars

10 g

Protein

25 g

Vitamin A

35 %

Vitamin C

150 %

Calcium

10 %

Iron

24 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 4 servings
Grain Products : 0 serving
Milk and Alternatives : ¼ serving
Meat and Alternatives : 1 serving

Claims

This recipe is :
Source of  :
Calcium, Vitamin E
Good source of  :
Copper, Iron, Magnesium, Manganese, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin D
Excellent source of  :
Fibre, Folacin, Niacin, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin K, Zinc
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 2
Milk and Alternatives 0
Meat and Alternatives 2
Fats 3

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Members' Reviews

130 Reviews (124 with rating only ) 92% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
65535
december 03, 2011 | I would make this recipe again

Not bad, though I'll put a little less care into chopping the cauliflower next time, knowing how it ends up...

Useful 0
Ken_Doris
august 18, 2011 | I would make this recipe again

This is a great one, Simple easy to make. I was expecting the cauliflower to have been overpowering but not so.

Useful 1
Geogirl
august 31, 2010 | I would make this recipe again

Loved this casserole meal, it took longer to prepare than I had expected but it was worth the effort. In order to make it gluten free I had to omit the Worcestershire sauce but it still tasted great to me. Loving the leftovers today for lunch.

Useful 0
vikkic
july 25, 2010 | I would make this recipe again

Made this tonight for a very fussy eater and it got the thumbs up. Phew :) The cauliflower topping worked very well. Definitely making it again.

Useful 0
kittybella86
april 10, 2010 | I would make this recipe again

This recipe was enough for three people - I made it for the first time and it was delicious! Juicy and fills you up just right. Less heavy than a sheppard's pie, but just as filling :) I added 1/2 can of diced tomatoes rather than 1/2 cup, and I find that it added a nice touch of added moisture to the casserole.

Useful 0

This recipe is in the following categories

Vegetables | Beef | Main courses/Entrées | High Iron | High Vitamin D | Halal | Diabetes-friendly | High Fibre | Bake | Canadian

Top Reviews

View All Reviews
Kasha
november 27, 2008 | I would make this recipe again

I was very septic of cauliflower on top, but it is very good. I did add just a little of bit of cheese on top and had it au gratin. Hubby loved it.

Useful 2
Ken_Doris
august 18, 2011 | I would make this recipe again

This is a great one, Simple easy to make. I was expecting the cauliflower to have been overpowering but not so.

Useful 1
65535
december 03, 2011 | I would make this recipe again

Not bad, though I'll put a little less care into chopping the cauliflower next time, knowing how it ends up...

Useful 0