⏱ 50 min total

Farmer's Market Shepherd's Pie

Name: Farmer's Market Shepherd's Pie
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 1 serving
Ingredients: 1 potato, large Potato; ⅔ tbsp Almond milk; ⅓ tbsp Olive oil; ½ tsp Cornstarch; ⅓ tbsp Water; ⅛ cup, chopped Onion; ½ cloves, minced Garlic; ⅓ large Carrots; ⅓ stalk, medium Celery; ¼ cup, pieces or slices White mushrooms; ¼ cup Vegetable broth; ⅓ tbsp Tamari soy sauce; ⅓ cup Kidney beans; ¼ cup, pieces Green beans; ³⁄₁₆ ear, large yields Sweet corn; ³⁄₁₆ cup Asparagus; ¼ tsp, ground Thyme; ¹⁄₁₆ tsp Rosemary; ¹⁄₁₆ tsp Ground sage; ³⁄₁₆ dash Salt; ³⁄₁₆ dash Black pepper; ⅓ cup Spinach

Per 1 serving · 699 g · 22 ingredients

Calories

474

24%
of a 2,000 cal day

Protein
16g
13% of calories
Carbs
93g
76% of calories
Fat
6g
11% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Farmer's Market Shepherd's Pie (699 g) has 474 calories, with 16 g of protein, 93 g of carbohydrates and 6 g of fat. Most of its energy comes from carbs (76% of calories). It is high in protein (33% DV), dietary fiber (55% DV) and Vitamin A (30% DV). Keep an eye on sodium, which provides 40% of the daily value.

Per 100 g

68cal

low energy density

Protein per 100 cal

3.4g

Net carbs

77g

carbs minus fiber

Fiber

16g

9.9 g sugar

High in

20%+ of the daily value

Protein33%
Dietary fiber55%
Vitamin A30%
Vitamin C97%
Vitamin K73%
Thiamine35%

Good source of

10–19% of the daily value

Vitamin E10%
Choline18%
Calcium14%
Zinc18%

Watch

20%+ of the daily value

Sodium40%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 35 min

1
Bring a large pot of salted water to a boil. Add cubed potatoes and cook until very tender, about 15 minutes. Drain well, then mash with almond milk and half of the olive oil until smooth. Season lightly with salt and pepper and keep warm.
2
In a small bowl, whisk the cornstarch with the water to make a smooth slurry; set aside.
3
Heat the remaining olive oil in a large oven-safe skillet over medium-high heat. Sauté the onions for about 5 minutes. Add the garlic, carrots, celery, and mushrooms; cook, stirring, about 3 minutes more.
4
Reduce heat to medium. Stir in the vegetable broth, soy sauce, cornstarch slurry, kidney beans, green beans, corn, asparagus, thyme, rosemary, and sage. Simmer until the vegetables are tender and the sauce thickens slightly, 10–15 minutes. Season to taste with salt and pepper, then fold in the spinach just until wilted.
5
Spoon the mashed potatoes evenly over the filling, smoothing to the edges. Set the oven to broil and place the skillet under the broiler until the top is lightly browned, 1–2 minutes. Let rest 5–10 minutes before serving so the sauce sets. Garnish with a pinch of thyme if desired.

Vitamins & minerals

Amounts for 1 serving (699 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	271 μg	30%
Vitamin C	87 mg	97%
Vitamin D	0.1 μg	1%
Vitamin E	1 mg	10%
Vitamin K	88 μg	73%
Thiamine	0.4 mg	35%
Riboflavin (B2)	0.3 mg	22%
Niacin	6 mg	39%
Vitamin B6	1 mg	97%
Folate (B9)	158 μg	39%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	38%
Choline	99 mg	18%

Minerals

Nutrient	Amount	% Daily Value
Calcium	137 mg	14%
Iron	6 mg	73%
Potassium	2,214 mg	47%
Magnesium	146 mg	35%
Phosphorus	378 mg	54%
Zinc	2 mg	18%
Copper	1 mg	78%
Manganese	1 mg	43%
Selenium	5 μg	9%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.5 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	858 μg	—
Arginine	1 g	—
Aspartic acid	3 g	—
Beta carotene	2,806 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	6 μg	—
Fructose	3 g	—
Galactose	0.1 g	—
Glucose	3 g	—
Glutamic acid	3 g	—
Glycine	0.4 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0.2 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	4 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	66 g	—
Sucrose	4 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0.1 g	—
Total omega 6	0.1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0 μg	—

Burning 474 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

90min
Walking (3.5 mph)
57min
Cycling (moderate)
39min
Running (6 mph)
67min
Swimming laps

Common questions

How many calories are in Farmer's Market Shepherd's Pie?

One serving of Farmer's Market Shepherd's Pie (1 serving) has 474 calories, which works out to 68 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Farmer's Market Shepherd's Pie high in protein?

It provides a solid 16 g of protein per serving (33% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Farmer's Market Shepherd's Pie keto-friendly?

It is hard to fit into a strict keto diet. One serving has 77 g of net carbs and 76% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Farmer's Market Shepherd's Pie?

925 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Farmer's Market Shepherd's Pie?

9.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (699 g)

Calories474

% Daily Value*

Total fat 6g	8%
Saturated fat 0.9g	5%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 925mg	40%
Total carbohydrate 93g	34%
Dietary fiber 16g	55%
Total sugars 9.9g
Protein 16g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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