Shepherd's Pie

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* Exported from MasterCook *

 

Shepherd's Pie

 

Recipe By :CalciYum! Delicious Calcium-Rich Dairy-Free Vegetarian Recipes -

David and Rachelle Bronfman

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 1/2 cups cooked soybeans or navy beans

Or

1 14 ounce can soybeans -- rinsed and drained

1 cup pasta sauce

1/4 cup soy sauce

2 tablespoons olive oil

3 cups coarsely chopped broccoli florets

1 1/2 cups corn kernels

2 cups packed chopped mustard greens or Chinese

lettuce

1 cup sliced okra

1 medium onion -- chopped

4 carrots -- finely chopped

1 potato -- peeled and chopped

2 teaspoons granulated sugar

2 teaspoons dried basil

Potato Topping

5 medium potatoes -- peeled

1 tablespoon olive oil

1/4 cup soy milk (calcium fortified)

teaspoon salt

paprika

 

In a large bowl, using a potato masher (or in a food processor), roughly mash

beans. Stir in pasta sauce and soy sauce. Set aside.

 

In a large nonstick skillet, heat oil over medium heat. Add remaining

ingredients and cook, stirring occasionally, for 8 to 10 minutes. Add mashed

bean mixture and stir until well combined.

 

Make the potato topping: In a pot of boiling water, cook potatoes until soft.

Place in bowl and mash together with olive oil, soy milk, and salt.

 

Transfer bean mixture to a lightly greased 13 x 9-inch casserole dish and spread

out evenly. Add potato topping and smooth out. Sprinkle with paprika and bake

in a preheated 350F oven for 40 minutes.

 

 

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Per serving: 511 Calories (kcal); 20g Total Fat; (33% calories from fat); 30g

Protein; 60g Carbohydrate; 0mg Cholesterol; 715mg Sodium

Food Exchanges: 3 1/2 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2

Fat; 0 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0