Shepherd’s Pie was always a fave of mine growing up. We all know the basics was ground beef with veggies smothered by mashed potatoes. In eating plant-based as an adult, I decided to feed my craving for this dish and switch it up a bit. This isn’t new as I researched to see whose made it this way and quite a few people have vegan or vegetarian Shepherd’s Pie dishes. I saw it done by using lentils instead of ground beef, etc.
I love sweet potatoes and the health benefits this starch offers. Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus. Sweet potatoes are a good alternative rather than using white potatoes. I read an article recently that said white vegetables and white foods have no real nutritional value. Sweet potatoes and white potatoes have the same amount of starch, but sweet potatoes have more fiber and are slightly lower on the glycemic index than white potatoes.
Now lets talk about veggie crumbles. This is an alternative to ground beef. These crumbles contain 75% less fat than regular ground beef, and have 9 grams of protein. Regular ground beef crumbles, cooked (pan – browned), contain 9g total fat per serving (50g). Clearly the better option are the veggie crumbles over the red meat. I make sure to season the crumbles well and I truly do not miss anything abut red meat. If anything, you will find the dish doesn’t have access grease to drain when cooking. I have used veggie crumbles for spaghetti and taco night. My family loves it. The kids don’t even know they aren’t eating meat.
My recipe is quick, easy, and cost effective. I’ve created links so you know exactly what to buy and how much you would spend. I purchased everything from Wally World aka Walmart.
1 16oz Package of Morning Star Grillers Crumbles
1 12oz Package of Frozen Peas & Carrots
1 12oz Package of Whole Kernel Corn
1 3lb Bag of Sweet Potatoes
1 Sweet Onion, chopped
1/2 Stick of Butter
Splash of Almond Milk or milk of your choice
1 tbs olive oil
Splash of vegetable broth
1. Peel, cut, and add sweet potatoes to boiling water. Boil for 15-25 minutes until soft all the way through.
2. Heat skillet with olive oil, chop onion, and add to skillet. Add veggie crumbles with the vegetable broth and cook for 5-7 minutes.
3. Season veggie crumbles heavily. Steam frozen veggies in the bag and add to crumbles. Blend and remove from heat.
4. Remove sweet potatoes from boiling water, drain, and add to large bowl. Add butter and milk. Smash until smooth. Add salt and pepper to taste.
5. Preheat oven to 350 degrees. Add veggie crumbles and veggies to baking dish. Add sweet potato, spreading evenly across. Bake for 30 minutes.
6. Remove from heat and serve warm! Enjoy!