Vegan Shepherd's Pie⏱ 60 min total

Vegan Shepherd's Pie

Per 1 serving · 530 g · 11 ingredients

Calories
457
23%
of a 2,000 cal day
  • Protein
    20g
    17% of calories
  • Carbs
    83g
    72% of calories
  • Fat
    5.8g
    11% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Vegan Shepherd's Pie (530 g) has 457 calories, with 20 g of protein, 83 g of carbohydrates and 5.8 g of fat. Most of its energy comes from carbs (72% of calories). It is high in protein (40% DV), dietary fiber (46% DV) and Vitamin A (25% DV). Keep an eye on sodium, which provides 32% of the daily value.

Per 100 g
86cal
low energy density
Protein per 100 cal
4.4g
Net carbs
71g
carbs minus fiber
Fiber
13g
3.7 g sugar

High in

20%+ of the daily value

  • Protein40%
  • Dietary fiber46%
  • Vitamin A25%
  • Vitamin C64%
  • Thiamine57%
  • Niacin28%

Good source of

10–19% of the daily value

  • Vitamin E11%
  • Vitamin K15%
  • Riboflavin (B2)16%
  • Choline14%

Watch

20%+ of the daily value

  • Sodium32%

Ingredients

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

Directions

Prep 15 minCook 45 min
  1. 1

    Slice any large potatoes in half, place in a large pot, and fill with water until just covered. Bring to a low boil on medium-high heat, then generously salt, cover, and cook for 20-30 minutes or until they slide off a knife easily.

  2. 2

    Once cooked, drain the potatoes, return them to the pot to evaporate any remaining water, then transfer to a mixing bowl. Mash until smooth, add vegan butter, and season with salt and pepper to taste. Loosely cover and set aside.

  3. 3

    Preheat oven to 425°F and lightly grease a 2-quart baking dish or a 9x13 pan.

  4. 4

    In a large saucepan over medium heat, sauté onions and garlic in olive oil until lightly browned and caramelized, about 5 minutes. Add a pinch of salt and pepper, then add lentils, stock, and thyme. Stir, bring to a low boil, then reduce heat to simmer. Cook until lentils are tender, about 35-40 minutes. In the last 10 minutes, add frozen veggies, stir, and cover.

  5. 5

    Taste and adjust seasonings as needed. Transfer to the prepared baking dish and top with mashed potatoes. Smooth with a spoon or fork, and season with pepper and a little salt.

  6. 6

    Place on a baking sheet to catch overflow and bake at 425°F for 10-15 minutes, or until the potatoes are lightly browned on top.

  7. 7

    Let cool briefly before serving. The longer it sits, the more it will thicken. Let cool completely before covering, then store in the fridge for up to a few days. Reheats well in the microwave.

Vitamins & minerals

Amounts for 1 serving (530 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A222 μg
25%
Vitamin C57 mg
64%
Vitamin D0 μg
0%
Vitamin E2 mg
11%
Vitamin K18 μg
15%
Thiamine1 mg
57%
Riboflavin (B2)0.2 mg
16%
Niacin4 mg
28%
Vitamin B61 mg
82%
Folate (B9)287 μg
72%
Vitamin B120 μg
0%
Pantothenic acid2 mg
36%
Choline78 mg
14%

Minerals

NutrientAmount% Daily Value
Calcium71 mg
7%
Iron6 mg
74%
Potassium1,534 mg
33%
Magnesium93 mg
22%
Phosphorus311 mg
44%
Zinc3 mg
23%
Copper1 mg
77%
Manganese1 mg
51%
Selenium1 μg
2%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid3 g—
Beta carotene21 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.2 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0.2 g—
Methionine0.2 g—
Monounsaturated fats3 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol99 μg—
Serine1 g—
Starch62 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.2 g—
Tyrosine0.5 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 457 calories

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

  • 87min
    Walking (3.5 mph)
  • 55min
    Cycling (moderate)
  • 38min
    Running (6 mph)
  • 64min
    Swimming laps

Common questions

How many calories are in Vegan Shepherd's Pie?

One serving of Vegan Shepherd's Pie (1 serving) has 457 calories, which works out to 86 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Vegan Shepherd's Pie high in protein?

It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 17% 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 Vegan Shepherd's Pie keto-friendly?

It is hard to fit into a strict keto diet. One serving has 71 g of net carbs and 72% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Shepherd's Pie?

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

How much sugar is in Vegan Shepherd's Pie?

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

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