Lentil and Sweet Potato Shepherd’s Pie

Lentil and Sweet Potato Shepherd’s Pie: A Wholesome Plant-Based Comfort Dish

Lentil and Sweet Potato Shepherd’s Pie is a modern, plant-based twist on the classic British dish that traditionally features minced meat and mashed potatoes. This version replaces the meat with protein-rich lentils and the regular potatoes with nutrient-dense sweet potatoes, making it a hearty, healthy, and satisfying meal perfect for chilly evenings or family dinners.

The History

Shepherd’s Pie, also known as Cottage Pie when made with beef, has its roots in 18th-century Britain as a way to use up leftover roasted meat. The dish typically layers minced meat with gravy and mashed potatoes, then bakes it until golden. As vegetarian and vegan diets gained popularity, creative variations emerged, with lentils, mushrooms, or beans standing in for meat. The use of sweet potatoes adds a touch of natural sweetness and extra fiber, vitamins, and antioxidants, making this version both nostalgic and nutritionally upgraded.

Ingredients Breakdown

This dish combines two main components: the savory lentil and vegetable filling and the creamy sweet potato topping.

For the Lentil and Vegetable Filling:

• 1 cup green or brown lentils (uncooked)
• 2 cups vegetable broth (for cooking lentils)
• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 medium carrot, diced
• 1 celery stalk, diced
• 1 teaspoon tomato paste
• 1 tablespoon soy sauce or tamari
• 1 teaspoon smoked paprika
• ½ teaspoon dried thyme
• ½ teaspoon dried rosemary
• Salt and black pepper to taste
• 1 tablespoon cornstarch mixed with 2 tablespoons water (optional, for thickening)

For the Sweet Potato Topping:

• 2 large sweet potatoes (peeled and cubed)
• 2 tablespoons plant-based butter or coconut oil
• ¼ cup non-dairy milk (almond, oat, or soy)
• Salt to taste
• Pinch of ground nutmeg or cinnamon (optional for flavor depth)

Step-by-Step Recipe

1. Cook the lentils: Rinse the lentils and cook them in 2 cups of vegetable broth until tender (about 25–30 minutes). Drain any excess liquid if needed.
2. Prepare the filling: In a large skillet, heat olive oil over medium heat. Add onions and garlic, sauté for 2–3 minutes until fragrant. Add carrots and celery, and cook for another 5 minutes until slightly softened.
3. Season and combine: Stir in tomato paste, soy sauce, smoked paprika, thyme, rosemary, salt, and pepper. Add the cooked lentils to the skillet and mix well. If you want a thicker sauce, stir in the cornstarch slurry and cook for 2–3 minutes until thickened.
4. Make the sweet potato topping: Boil sweet potatoes in salted water until tender (about 15–20 minutes). Drain and mash with plant-based butter, non-dairy milk, salt, and optional nutmeg or cinnamon until smooth and creamy.
5. Assemble the pie: Preheat the oven to 375°F (190°C). Transfer the lentil mixture to a baking dish, spreading it evenly. Top generously with the sweet potato mash, smoothing the surface with a spatula or spoon.
6. Bake: Place the dish in the oven and bake for 20–25 minutes until the top is golden and slightly crispy. Let it cool slightly before serving.

Tips

• To enhance the “meaty” texture, you can add a tablespoon of balsamic vinegar or a splash of Worcestershire sauce (check for vegan versions).
• For extra flavor, sprinkle nutritional yeast or vegan cheese on top before baking.
• Use a fork to create ridges on the sweet potato topping before baking for a more rustic and attractive look.
• If you have leftover filling or topping, store them separately and reheat gently to preserve texture.

Variations and Customizations

• Protein boost: Add chopped mushrooms or crumbled tofu to the lentil mixture for extra texture and protein.
• Spice it up: Include a dash of hot sauce, chili flakes, or cayenne pepper for a spicy kick.
• Greens addition: Stir in a handful of spinach, kale, or Swiss chard during the last few minutes of cooking the filling.
• Different base: Swap lentils for black beans or chickpeas for a different flavor profile.
• Regular potatoes: If you prefer a more traditional version, use russet or Yukon gold potatoes for the topping.

Health Considerations and Nutritional Value

This Lentil and Sweet Potato Shepherd’s Pie is packed with nutrients and is suitable for vegan, vegetarian, and gluten-free diets (as long as tamari is used instead of soy sauce). Here’s a breakdown of its key health benefits:

• Lentils: High in plant-based protein, fiber, iron, and folate, supporting heart health and digestion.
• Sweet Potatoes: Rich in beta-carotene (which converts to vitamin A), fiber, potassium, and antioxidants.
• Vegetables: Carrots and celery add crunch, vitamins, and minerals to the filling.
• Low in saturated fat: Using minimal oil and plant-based butter keeps the dish heart-healthy.

Per serving, this dish typically contains around 300–350 calories, with approximately 12–15g protein, 60g carbohydrates, and 4–6g fiber, making it a balanced and filling meal option.

Ingredients

For the Filling:

• 1 cup uncooked lentils
• 2 cups vegetable broth
• 1 tbsp olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 1 tsp tomato paste
• 1 tbsp soy sauce or tamari
• 1 tsp smoked paprika
• ½ tsp dried thyme
• ½ tsp dried rosemary
• Salt and pepper to taste
• 1 tbsp cornstarch + 2 tbsp water (optional)

For the Topping:

• 2 large sweet potatoes, peeled and cubed
• 2 tbsp plant-based butter or coconut oil
• ¼ cup non-dairy milk
• Salt to taste
• Pinch of nutmeg or cinnamon (optional)

Directions

1. Cook lentils in vegetable broth until tender; drain excess liquid if needed.
2. In a skillet, sauté onions and garlic, then add carrots and celery until softened.
3. Add tomato paste, soy sauce, paprika, herbs, and lentils; season and simmer.
4. Thicken with cornstarch slurry if desired.
5. Boil and mash sweet potatoes with butter, milk, salt, and spices until smooth.
6. Layer lentil mixture in a baking dish, top with sweet potato mash, and bake until golden.

FAQ

Can I make this dish ahead of time?

Yes! Assemble the pie up to a day in advance and refrigerate. Bake just before serving.

Can I freeze Lentil and Sweet Potato Shepherd’s Pie?

Absolutely. It freezes