SWEET POTATO SHEPHERD’S PIE
SERVES 6 PORTIONS
Olive oil spray
TOPPING
Olive oil spray
2lb (32 oz) sweet potatoes or yams, peeled and chopped
2 tbsp. unsweetened non-dairy milk (nut-free and/or soy-free if necessary)
2 tbsp. olive oil
1 tbsp. nutritional yeast, optional
1/2 tsp. garlic powder
Salt and black pepper to taste
Pepita Parmesan
Chopped fresh rosemary
NUTRITIONAL VALUES
Calories: 270kcal
Fat: 2.6g (1.3g S.Fat)
Carbs: 65.9g
Protein: 16g
Sugar: 21.3g
Sodium: 216mg
METHOD
Preheat the oven to 400°F (200°C, or gas mark 6). Spray an 8-inch square or 10-inch round baking dish lightly with olive oil. If you have a shallow Dutch oven or large cast-iron skillet, you can cook the filling in that first, then bake the casserole.
To make the topping, cover the sweet potatoes with water in a medium pot. Bring to a boil and cook for 8 to 10 minutes, or until a fork can easily be inserted. Remove from the heat and set aside to drain. Mash the potatoes with the milk, olive oil, nutritional yeast (if using), and garlic powder until smooth. Alternatively, a hand mixer or food processor can be used. Once smooth, season with salt and pepper.
Make the filling while the sweet potatoes are boiling: Heat the olive oil in a large, shallow oven-safe saucepan (or a Dutch oven or cast-iron skillet) over medium heat. Sauté the onion and garlic for 2 to 3 minutes, or until the onion is translucent. Cook for 3 minutes more after adding the carrots and celery. Combine the beans, mushrooms, rosemary, and thyme in a mixing bowl. Cook, stirring occasionally, for about 5 minutes.
In a cup or small bowl, whisk together the broth, liquid aminos, and tomato paste. Cook for 5 minutes more after adding the sun-dried tomatoes and olives to the vegetables. Remove from the heat and season with salt and pepper.
Filling should be poured into the prepared pan (or leave it in the Dutch oven). Cover the top with the mashed sweet potato. Garnish with Pepita Parmesan and rosemary. Bake for 15 minutes, or until the top is crisp and golden. Serve right away. Leftovers can be stored in an airtight container in the refrigerator for up to 4 days.
To make the topping, cover the sweet potatoes with water in a medium pot. Bring to a boil and cook for 8 to 10 minutes, or until a fork can easily be inserted. Remove from the heat and set aside to drain. Mash the potatoes with the milk, olive oil, nutritional yeast (if using), and garlic powder until smooth. Alternatively, a hand mixer or food processor can be used. Once smooth, season with salt and pepper.
Make the filling while the sweet potatoes are boiling: Heat the olive oil in a large, shallow oven-safe saucepan (or a Dutch oven or cast-iron skillet) over medium heat. Sauté the onion and garlic for 2 to 3 minutes, or until the onion is translucent. Cook for 3 minutes more after adding the carrots and celery. Combine the beans, mushrooms, rosemary, and thyme in a mixing bowl. Cook, stirring occasionally, for about 5 minutes.
In a cup or small bowl, whisk together the broth, liquid aminos, and tomato paste. Cook for 5 minutes more after adding the sun-dried tomatoes and olives to the vegetables. Remove from the heat and season with salt and pepper.
Filling should be poured into the prepared pan (or leave it in the Dutch oven). Cover the top with the mashed sweet potato. Garnish with Pepita Parmesan and rosemary. Bake for 15 minutes, or until the top is crisp and golden. Serve right away. Leftovers can be stored in an airtight container in the refrigerator for up to 4 days.
