⏱ 80 min totalVegetarian Shepherd's Pie
Per 1 serving · 353 g · 19 ingredients
of a 2,000 cal day
- Protein19g15% of calories
- Carbs62g51% of calories
- Fat18g33% of calories
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.
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.
½ potato, large Potato
½ clove Garlic
³⁄₁₆ cup Lentils
³⁄₁₆ leaf Bay leaf
⅓ tbsp Olive oil
³⁄₁₆ medium Onion
³⁄₁₆ cup chopped Carrots
³⁄₁₆ cup chopped Celery
³⁄₁₆ cup Green peas
⅔ tbsp Parsley
⅓ tsp Worcestershire sauce
⅛ tsp, ground Oregano
³⁄₁₆ pinch Cayenne pepper- ¹⁄₁₆ cup 2% milk
½ tbsp Butter- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
⅓ spray , about 1/3 second Cooking spray
³⁄₁₆ cup, shredded Cheddar cheese
Directions
- 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
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
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
Meanwhile, warm the olive oil in a large skillet over medium heat. Cook the onion until softened, 5–6 minutes.
- 5
Stir in the carrots and celery; cook until tender-crisp, 5–6 minutes.
- 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
Fold the cooked lentils into the skillet mixture and adjust seasoning with salt and pepper.
- 8
Mash the drained potatoes and boiled garlic with the milk and butter until smooth; season to taste with salt and pepper.
- 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
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
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 327 μg | 36% |
| Vitamin C | 49 mg | 55% |
| Vitamin D | 0.5 μg | 3% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 66 μg | 55% |
| Thiamine | 0.5 mg | 41% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 4 mg | 22% |
| Vitamin B6 | 1 mg | 65% |
| Folate (B9) | 219 μg | 55% |
| Vitamin B12 | 0.3 μg | 12% |
| Pantothenic acid | 2 mg | 32% |
| Choline | 72 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 222 mg | 22% |
| Iron | 4 mg | 56% |
| Potassium | 1,251 mg | 27% |
| Magnesium | 80 mg | 19% |
| Phosphorus | 345 mg | 49% |
| Zinc | 3 mg | 24% |
| Copper | 0.5 mg | 55% |
| Manganese | 1 mg | 40% |
| Selenium | 7 μg | 13% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 746 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 2,268 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 9 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 107 μg | — |
| Serine | 1 g | — |
| Starch | 46 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.5 μg | — |
Burning 474 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 90minWalking (3.5 mph)
- 57minCycling (moderate)
- 40minRunning (6 mph)
- 67minSwimming 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.
More recipes
View all
344 calSweet & Spicy Black Beans on Rice1 serving
237 calRice Cooker Cilantro Lime Rice1 serving
465 calVegan Chickpea Sandwich1 serving
533 calClassic Tuna Salad1 serving
315 calCheesy Ground Turkey Sweet Potato Skillet1 serving
513 calOld-Fashioned Potato Salad1 serving
373 calQuick Honey Garlic Shrimp with Broccoli and Rice1 serving
334 calSake Miso Glazed Salmon1 serving