Lentil Shepherd’s Pie

Fondation OLO | Recette | Pâté chinois aux lentilles
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  • Servings: 4
  • Preparation time: 25 minutes
  • Cooking time: 60 minutes
  • Cost per serving: $1.62
  • Storage: 3 days in the fridge. Can be frozen.
  • Kitchen tools: Measuring cups and spoons, cutting board, vegetable peeler, sharp knife, 8-inch square baking dish, large pot, can opener, frying pan, wooden spoon, colander, large bowl, fork (or potato masher)
  • Adapted from an original recipe developed by Joannie Bolduc, nutritionist and OLO health care practitioner (CIUSSS de la Capitale-Nationale).

Ingredients

  • 2-3 sweet potatoes, peeled and diced (about 500 ml/2 cups) Or carrots or squash
  • 2-3 regular potatoes, peeled and diced (about 500 ml/2 cups)
  • 15 ml (1 tbsp) canola oil
  • 1 large or 2 small yellow onions, peeled and chopped
  • 3 celery sticks, chopped
  • 5 ml (1 tsp) chili powder
  • 1 can (540 ml) lentils, drained and rinsed
  • Salt, pepper and Tabasco-style hot sauce, to taste
  • 500 ml (2 cups) frozen corn nibs
  • 10 ml (2 tsp) curry powder
  • 30 ml (2 tbsp) butter or non-hydrogenated margarine

Directions

1. Place oven rack in the middle position and preheat the oven to 180oC (350oF). Oil an 8-inch square baking dish.

2. Place the sweet potatoes and regular potatoes in a large pot of salted water and bring to a boil over medium-high heat. Cook until tender (about 20 minutes).

3. Meanwhile, heat the oil in a frying pan over medium-high heat. Add the onions and celery and cook about 5 minutes.

4. Add the chili powder, lentils, salt, pepper and hot sauce. Cook about 2 minutes.

5. Pour the lentil mixture into the baking dish and spread.

6. Cover the lentil mixture with the corn nibs.

7. Drain the sweet potatoes and the regular potatoes. Place in a bowl and mash with a fork or a potato masher. Add the curry powder, butter, salt and pepper.

8. Spread the mashed potato mixture over the corn nibs and cook for 40 minutes

Tip: Use the cooking time to prepare your side dishes.

Variations:

  • Use only regular potatoes.
  • Sprinkle a little chili powder on top of the shepherd’s pie.

Nutritional balance

This recipe provides foods from the following food groups:

  • Vegetables
  • Meat and alternatives

Serve with:

  • A fruit
  • A glass of milk or fortified soy beverage
  • A grain product (bread or a home-made cookie for dessert, for example)