Enjoy this delicious, satisfying BLE meal, just in time for St. Paddy’s Day!
Unfortunately for all you weight-losers (winners!?) out there, this one only works for the maintenance food plan, because the potatoes count as a grain. If you aren’t on maintenance yet, stash this away for later. You can look forward to it for when you are living in that lovely goal weight range!
Shepherds Pie w/ Creamy Cauliflower Sauce
This recipe makes one 8 x 8 casserole dish. It contains 4 complete BLE meals. One serving of this shepherds pie contains:
- One veggie serving
- 1 protein serving*
- 1 grain serving*
- 1 fat serving*
*These servings reflect the BLE female food plan. Please adjust the quantities as needed.
- 3 large carrots
- 1 yellow onion
- 1 lb (16 oz) crimini or portabello mushrooms
- Frozen green peas (to reach desired veggie weight)
- Frozen corn (to reach desired veggie weight)
- 1 recipe of creamy cauliflower sauce (contributes 10 oz veggies to the total, see below)
- 1 recipe of creamy cauliflower sauce (contributes 1/2 of a protein serving, see below)
- 4 oz plant-based milk (soy, hemp, almond)
- There are multiple protein options that are great in this dish. After using the proteins above, there are 3 protein servings left that you can add. Feel free to combine, mix, and match from the following list:
- 18 oz cooked (roughly 6 oz dry) lentils (3 protein servings)
- 12 oz marinated, crumbled tempeh (3 protein servings)
Note: I like to use both, I do 1/3 lentils and 2/3 tempeh, which would be 6 oz cooked lentils (or 2 oz dry, cooked al-dente) and 8 oz tempeh.
- 1 oz vegan butter or oil of choice (for mashed potatoes)
- 1 oz olive oil (for sautéing veggies)
- 16 oz potatoes (about 4 medium sized potatoes. The weight doesn’t change from raw to cooked when boiling potatoes so you can weigh them before cooking)
- 1 teaspoon Italian seasoning
- 1/2 teaspoon rosemary, dried
- 1 teaspoon garlic powder
- 1 ⁄2 teaspoon black pepper
- 1/2 teaspoon ground coriander
1. Prepare the Protein:
- Weigh out your protein (see choices above).
- If you are using tempeh, crumble it and marinate it now.
- If you are using lentils, cook them. I cook 2 oz of dry lentils with ratio of 1:3 lentils to water, and they end up at about 4 oz cooked. I leave them a little al-dente, so that they soak up some of the liquid in the pie as it bakes. They will continue to cook and swell to the full 6 oz in the pie.
2. Make the Mashed Potatoes:
- Chop the potatoes into large chunks (halved or quartered). Steam or boil potatoes for about 20 minutes, or until they are soft enough to poke a fork into. Drain the potatoes and weigh the desired amount.
- Stir in 1 oz total of butter and/or cream cheese, and 4 oz of plant-based milk. Mash well with a potato masher, fork, or electric mixer.
- Add the salt, pepper, herbs, and spices.
- Set aside.
3. Make the Cauliflower Sauce.
Creamy Cauliflower Sauce
- 10 oz frozen or fresh cauliflower
- 3-5 cloves garlic (adjust to taste)
- 1 cup vegetable broth
- 4 oz plant-based milk (soy, hemp, almond)
- 1 tsp salt
- 1 TBSP nutritional yeast (optional)
- In a saucepan, add cauliflower and vegetable broth. Cover and simmer for about 15 minutes or until cauliflower is cooked and soft.
- Place cauliflower mixture into a blender with the rest of the ingredients, or use an immersion blender in the saucepan.
- Blend until mixture is creamy. Adjust the consistency with more vegetable broth or water until it is thick yet pourable.
4. Prepare the Veggies:
- Finely chop the mushrooms, onions, and carrots.
- In a large skillet or cast iron pan, cook the mushrooms, dry, on medium heat until they have released most of their moisture.
- Add the onions, carrots, and 1 oz of oil to the skillet.
- When nicely browned and caramelized, add to a bowl and add corn and peas to reach the desired weight of 3 veggie servings. I eat 10 oz of veggies in a meal, so I would weigh out 30 oz of veggies (because the cauliflower sauce makes the 4th veggie serving). Don’t forget to add an ounce for the oil.
- If you are using tempeh, drain the marinade and brown it over medium heat using the remaining oil in the same pan.
5. Assemble & Bake the Pie
- Preheat the oven to 350 degrees.
- Mix the veggies, protein, and cauliflower sauce together to make the filling. Spread evenly over the bottom of the casserole dish.
- Spread the potatoes in a thick, even layer over the filling.
- Bake for 15 minutes, or until browned and gently bubbling.
- Sprinkle with some dried herbs and pepper.
Cut into 4 equal sized portions, and enjoy! (Please excuse the fact that the portions in the photo below are not particularly equal…)