Vegetarian Shepherd's Pie⏱ 80 min total

Vegetarian Shepherd's Pie

Per 1 serving · 353 g · 19 ingredients

Calories
474
24%
of a 2,000 cal day
  • Protein
    19g
    15% of calories
  • Carbs
    62g
    51% of calories
  • Fat
    18g
    33% of calories
Portion

At a glance

One serving of Vegetarian Shepherd's Pie (353 g) has 474 calories, with 19 g of protein, 62 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (51% of calories). It is high in protein (38% DV), dietary fiber (35% DV) and Vitamin A (36% DV). Keep an eye on saturated fat, which provides 41% of the daily value.

Per 100 g
135cal
low energy density
Protein per 100 cal
4g
Net carbs
52g
carbs minus fiber
Fiber
9.9g
6.5 g sugar

High in

20%+ of the daily value

  • Protein38%
  • Dietary fiber35%
  • Vitamin A36%
  • Vitamin C55%
  • Vitamin K55%
  • Thiamine41%

Good source of

10–19% of the daily value

  • Vitamin B1212%
  • Choline13%
  • Magnesium19%
  • Selenium13%

Watch

20%+ of the daily value

  • Saturated fat41%

Ingredients

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

Directions

Prep 20 minCook 60 min
  1. 1

    Heat the oven to 375°F. Peel the potatoes and one garlic clove, place them in a pot, cover with cold water, and add a pinch of salt.

  2. 2

    Bring to a boil, then simmer over medium heat until the potatoes are fork-tender, about 25–30 minutes. Drain well and reserve in the pot.

  3. 3

    Rinse and sort the lentils. Combine with the bay leaf and 2–3 cups water in a saucepan, bring to a boil, then simmer until tender, 15–20 minutes; drain and discard the bay leaf.

  4. 4

    Meanwhile, warm the olive oil in a large skillet over medium heat. Cook the onion until softened, 5–6 minutes.

  5. 5

    Stir in the carrots and celery; cook until tender-crisp, 5–6 minutes.

  6. 6

    Add the remaining crushed garlic, peas, 3 tablespoons parsley, Worcestershire sauce, oregano, cayenne, and a pinch each of salt and pepper; cook 3–4 minutes until fragrant.

  7. 7

    Fold the cooked lentils into the skillet mixture and adjust seasoning with salt and pepper.

  8. 8

    Mash the drained potatoes and boiled garlic with the milk and butter until smooth; season to taste with salt and pepper.

  9. 9

    Grease a 2‑quart baking dish with cooking spray. Spread the lentil-vegetable mixture in an even layer, then top with the mashed potatoes, creating ridges with a fork. Sprinkle evenly with cheddar cheese.

  10. 10

    Bake at 375°F until the top is golden and the filling is bubbling around the edges, about 30 minutes. Let rest 5–10 minutes, garnish with the remaining parsley, and serve hot.

Vitamins & minerals

Amounts for 1 serving (353 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A327 μg
36%
Vitamin C49 mg
55%
Vitamin D0.5 μg
3%
Vitamin E1 mg
9%
Vitamin K66 μg
55%
Thiamine0.5 mg
41%
Riboflavin (B2)0.3 mg
22%
Niacin4 mg
22%
Vitamin B61 mg
65%
Folate (B9)219 μg
55%
Vitamin B120.3 μg
12%
Pantothenic acid2 mg
32%
Choline72 mg
13%

Minerals

NutrientAmount% Daily Value
Calcium222 mg
22%
Iron4 mg
56%
Potassium1,251 mg
27%
Magnesium80 mg
19%
Phosphorus345 mg
49%
Zinc3 mg
24%
Copper0.5 mg
55%
Manganese1 mg
40%
Selenium7 μg
13%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene746 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene2,268 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride9 μg—
Fructose1 g—
Galactose0.1 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose1 g—
Leucine1 g—
Lycopene0.2 μg—
Lysine1 g—
Maltose0.1 g—
Methionine0.3 g—
Monounsaturated fats7 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol107 μg—
Serine1 g—
Starch46 g—
Sucrose3 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 60.3 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.5 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)
  • 40min
    Running (6 mph)
  • 67min
    Swimming laps

Common questions

How many calories are in Vegetarian Shepherd's Pie?

One serving of Vegetarian Shepherd's Pie (1 serving) has 474 calories, which works out to 135 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Vegetarian Shepherd's Pie high in protein?

It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 15% 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 Vegetarian Shepherd's Pie keto-friendly?

It is hard to fit into a strict keto diet. One serving has 52 g of net carbs and 51% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegetarian Shepherd's Pie?

244 mg per serving.

How much sugar is in Vegetarian Shepherd's Pie?

6.5 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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