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Lentil Shepherd’s Pie [Vegan + GF + Oil Free]

slice of lentil shepherd's pie in plate with fork

When you’re craving comfort but don’t want to kill your caloric intake for the day in one meal, you improvise, cut corners, and cut calories. As I’ve done here, with this super comforting and delicious lentil shepherd’s pie.

This shepherd’s pie is lightened up from your traditional varieties, includes more wholesome ingredients, and is still absolutely mouthwatering. It’s vegan, it’s gluten free, it’s oil free, and it’s GUILT FREE! Guilt free comfort food is where it’s at. Am I right? Yes, I think I am. πŸ™‚ BONUS! You won’t miss the meat, and this dish is omnivore approved! Woo hoo!

Now I won’t lie to you. There’s a bit of prep work involved here, but oh is it ever worth it!

Good news! I did cut down on the number of steps here to make it as simple as possible.

More good news! You can prepare this dish well ahead of time and just toss it in the oven when you’re ready to bake it. To save even more time, you may use canned lentils vs cooked, unless, like me, you typically have cooked lentils sitting in your fridge from meal prepping.

slice of shepherd's pie in plate with tray of shepherd's pie in backgroud

How do you make lentil shepherd’s pie with far less calories but all the delicious?

If you’re opting for cooked lentils, get those going, along with the potatoes in two separate pots.

Once you potatoes are fork tender, drain and return to the same pot, add the milk and salt and mash away. If you prefer smoother potatoes, add a little more milk as desired. You may also add some vegan butter or margarine if you’d like, but I’ve left this out to save on those pesky calories, and avoid using oil in this dish. After all, every little bit helps!

lentils and mixed vegetables in baking dish

Now, assemble your pie by adding all the filling ingredients (your lentils, veggies, and seasoning) to the bottom of your baking dish and mix well. Add salt and pepper to taste, but don’t over salt them since the potatoes will also be salted.

Then layer your gorgeous potatoes on top. You may smooth out the top or crisscross with a fork, your preference. The crisscross option will add a slight crunch and the potatoes will brown more if you prefer them that way.

smoothing out mashed potatoes in baking dish

How long does lentil shepherd’s pie keep?

You may refrigerate leftovers and reheat for 3-4 days, although reheating may dry the potatoes out a bit, so add a touch of milk on top before putting in the oven. Alternatively, you can heat this up as a deconstructed shepherd’s pie in a skillet with some water, broth or plant milk, and mix it all up. (My preferred way.)

You may also freeze a full pie once assembled (before baking) to use on a future date. Just add 20 minutes to the covered cook time if baking from frozen. Or thaw first and bake as per the regular instructions.

slice of shepherd's pie in plate with fork

If you enjoy this lightened up comfort food, you may also want to check these out!

lentil shepherd's pie pin

slice of lentil shepherd's pie in plate with fork

Lentil Vegan Shepherd's Pie

Course: Main Course
Cuisine: American, Canadian, Irish
Keyword: gluten free, nut free, oil free, refined sugar free, vegan
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 6 Servings
This lentil shepherd's pie is loaded with veggies and wholesome ingredients, and topped with a creamy and delicious mashed potato layer.
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Ingredients

Mashed Potatoes

  • 3 lbs Yukon gold potatoes peeled and quartered
  • 1/2 tsp salt or to taste
  • 6 tbsp soy milk or milk of choice
  • 1/4 tsp garlic powder optional

Filling

  • 3 cups cooked or canned green lentils, approx 1 cup raw
  • 3 cups mixed frozen veggies thawed
  • 2 tbsp tamari
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp cumin
  • 1 tsp smoked paprika or sweet
  • salt and pepper to taste

Instructions

  • Preheat oven to 425 degrees F.
  • Place potatoes in a large pot of water (just covering potatoes) and bring to a boil, cooking until fork tender, approx. 15 minutes. Drain and return to the pot, add the milk, salt and garlic powder if using, and mash with a potato masher. Set aside.
  • Meanwhile, add your cooked or canned lentils, thawed veggies and all remaining filling ingredients to the bottom of a 9"x13" baking dish (or similar). Mix well.
  • Top with the mashed potatoes and smooth them out with a silicone spatula, or using a fork add a crisscross pattern across the top. Cover the tray with parchment paper and aluminum foil on top.
  • Bake for 20 minutes, and then uncover the shepherd's pie and bake an additional 10 minutes. You may even broil for a few minutes longer if you wish to brown the potatoes on top. Watch carefully when broiling.
  • Let cool for at least 10 minutes before slicing and enjoy!
Calories: 340kcal | Carbohydrates: 66g | Protein: 21g | Fat: 2g | Saturated Fat: 1g | Sodium: 603mg | Potassium: 1610mg | Fiber: 19g | Sugar: 2g | Vitamin A: 4825IU | Vitamin C: 37mg | Calcium: 135mg | Iron: 13mg
DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
*Nutritional information is an estimate, calculated using online tools.

5 Comments

  1. kate

    Hi — I don’t understand the lentils amount listed in the ingredients section … it says 3 cups cooked, approx 1 cup raw or canned. These seem to be two very different measurements. Can you please explain? Do we use 3 cups cooked or 1 cup raw or canned? It is confusing and I do want to make this recipe — it looks wonderful. thanks…

  2. Shannon

    5 stars
    I made this using my instant pot for the mashed potatoes to make this recipe just a touch easier to make and it was great πŸ‘πŸΌ thanks for this easy vegan, no oil recipe of a family favourite!

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