⏱ 60 min totalVegan Shepherd's Pie
Per 1 serving · 530 g · 11 ingredients
of a 2,000 cal day
- Protein20g17% of calories
- Carbs83g72% of calories
- Fat5.8g11% of calories
- ✓ 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.
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.
³⁄₁₆ medium Onion
⅓ cloves, minced Garlic
¼ cup Lentils
⅔ cup Vegetable broth
⅓ tsp, leaves Thyme
³⁄₁₆ tbsp Olive oil
³⁄₁₆ package (10 oz) Mixed vegetables
⅔ potato, large Potato
½ tbsp Smart Balance buttery spread- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
Directions
- 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
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
Preheat oven to 425°F and lightly grease a 2-quart baking dish or a 9x13 pan.
- 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
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
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
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
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 222 μg | 25% |
| Vitamin C | 57 mg | 64% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 18 μg | 15% |
| Thiamine | 1 mg | 57% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 4 mg | 28% |
| Vitamin B6 | 1 mg | 82% |
| Folate (B9) | 287 μg | 72% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 36% |
| Choline | 78 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 71 mg | 7% |
| Iron | 6 mg | 74% |
| Potassium | 1,534 mg | 33% |
| Magnesium | 93 mg | 22% |
| Phosphorus | 311 mg | 44% |
| Zinc | 3 mg | 23% |
| Copper | 1 mg | 77% |
| Manganese | 1 mg | 51% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 21 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 99 μg | — |
| Serine | 1 g | — |
| Starch | 62 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 457 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 87minWalking (3.5 mph)
- 55minCycling (moderate)
- 38minRunning (6 mph)
- 64minSwimming 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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