Athletes' Vegetarian Shepherd's Pie

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

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Preparation : 30 min Cooking : 30 min
560 calories/serving
This recipe is reserved to subscribers to Premium and VIP


11 potatoes 2.2 kg
4 onions, finely chopped 800 g
32 button (white) mushrooms, thinly sliced 440 g
3 tbsp olive oil 45 mL
900 g firm regular tofu, cut into small dices 4 1/2 cups
1 2/3 cup canned tomatoes (diced) 400 g
1/4 cup tomato paste 80 g
1/2 tsp Tabasco sauce 1.25 mL
2 cups vegetable broth 500 mL
2 cups frozen peas 240 g
2 cups milk, partly skimmed, 2% 500 mL
1/3 cup butter, unsalted 70 g
ground pepper to taste [optional]
1 pinch salt [optional] 0.2 g


  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 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 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.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (690 g)


% Daily Value




21 g

32 %

Saturated 7 g
+ Trans 0.5 g

37 %


20 mg


160 mg

7 %


70 g

23 %


7 g

28 %


14 g

Net Carbs

63 g


27 g

Vitamin A

58 %

Vitamin C

56 %


30 %


30 %


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


1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 2 ½
Milk and Alternatives ½
Meat and Alternatives 2
Fats 4

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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