This Healthy Gluten Free Shepherds Pie is a great week night meal, its packed with flavour and plenty of vegetables to give you a healthy meal. Like many good meals, the flavours mature overnight so you can even enjoy this for lunch the next day!
- 2 tbs olive oil (to be used in half portions)
- 1 medium onion, chopped finely
- 2 garlic cloves, crushed
- 3 large carrots, finely diced
- ¼ cup mushrooms, sliced thinly
- ½ cup frozen peas
- 500ml beef stock
- 500gm minced lamb or beef (I used lamb)
- 2 tbs tomato puree (aka passata)
- 1 tbs GF worcestershire sauce
- 2 medium sweet potatoes, peeled and roughly chopped
- 2 medium russet (or any white) potatoes, peeled and roughly chopped
- salt and pepper, to taste
- 1 tbs butter
- 1tbs milk
- ½ tsp cinnamon
- Preheat oven to 220°C (or 200°C if fan forced).
- Heat a large pan (preferably one with a lid as you will need the lid later, electric frying pans are easy to use for this reason) with 1 tbs oil and sauté onion, garlic, mushrooms, carrots and peas for 5 minutes or until they soften. Set aside in a bowl.
- Using the same pan, 1 tbs of oil and brown the mince.
- Add stock, tomato puree & worcestershire sauce, then bring to a simmer, covered for 15 minutes, then add seasoning to taste, stir and continue to simmer uncovered for 15 minutes.
- Meanwhile, boil potatoes for 15-20 minutes until soft. Place the cooked potatoes in a large bowl and mash with ⅔ tbs butter, milk, ½ tsp salt and ½ tsp cinnamon until smooth. Cover with foil to retain heat and set aside.
- Place the meat mixture in a baking dish, cover with the mashed potato and even out with the back of a spoon or fork (using a fork will likely give better texture than what appears on the top of mine).
- Brush potato top with ⅓ tbs melted butter and bake for 20-25 minutes until top is starting to brown and crisp.
The great thing about this dish is you can add as many vegetables as you like in. This is great for kids or just increasing your nutrient intake in general. Other vegetables that would work well include eggplant, celery, zucchini and sundried tomatoes – but really your imagination is the limit!
I used 1/2 sweet potato and 1/2 regular potatoes for the topping but you can use all sweet potatoes or all regular potatoes if you would prefer. This article is really interesting about the nutritional content of both and overall it is recommended to have both types of potatoes in your diet.
What vegetables do you like to put in your shepherds pie?
Latest posts by Amy Darcy (see all)
- Nutritionist Jes Cox shares the non-negotiables for any well balanced diet - February 12, 2020
- Interview: Work & Life with Sally Obermeder & Maha Corbett - November 21, 2019
- Choc Orange Hemp Protein Cookies - November 14, 2019