(Almost) No Fat: Vegetarian Shepherd's Pie

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* Exported from MasterCook *

 

Vegetarian Shepherd's Pie

 

Recipe By : The (Almost) Not Fat Cookbook, by Grogan, p 106

Serving Size : 1 Preparation Time :0:00

Categories : *No Fat Cookbook Potatoes

Soyfoods Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

12 medium russet potatoes

1 1/2 cups dry textured vegetable protein granules

1 1/2 cups boiling water

8 dried Chinese mushrooms -- (8 to 9)

3 cups water

1 recipe Yeast Gravy

(see separate recipe)*

3 medium carrots -- peeled and chopped

1 cup onions -- chopped

3/4 cup celery stalks and leaves -- diced

1 clove garlic -- chopped, up to 2

1 1/2 cups frozen peas -- thawed

1 cup fresh or canned tomatoes -- chopped

2 tablespoons soy sauce

1 teaspoon dried thyme

1/2 teaspoon crumbled sage

1/2 teaspoon dried marjoram

1/2 teaspoon ground pepper

1/2 cup reduced-fat soymilk

OR other non-dairy milk

1 teaspoon salt

1 tablespoon Soy Cheesey Gomasio

(see separate recipe)

paprika

 

Serves 6

 

* For the Yeasted Gravy: use the reserved mushroom cooking water for the

liquid and omit the salt

 

Peel and quarter the potatoes. Place in a large pot, and just cover with

water. Bring to a boil, cover, and simmer until tender. Drain and keep warm.

 

While the potatoes are cooking, combine the vegetable protein granules and

water in a medium bowl. Set aside to soak. (If you have no textured

vegetable protein, use 2 cups frozen tofu, thawed, squeezed, and crumbled,

or 2 cups ground seitan; omit the boiling water in either case.)

 

Simmer Chinese mushrooms and 3 cups water together for 10 minutes. Drain

(reserving the water), remove the stems, and chop the mushrooms.

 

Simmer carrots, onions, celery stalks and leaves, and garlic cloves

together in just enough water to cover until tender.

 

Drain. Preheat the oven to 400F. In a shallow casserole dish, mix

together: the reconstituted textured vegetable protein, mushrooms, carrots,

onions, celery, garlic, peas, tomatoes, soy sauce, dried thyme, crumbled

sage, dried marjoram and ground pepper. Add enough of the Yeast Gravy to

moisten to your liking (save the rest to pass around at the table, adding a

bit of salt if desired). Taste the casserole mixture and add salt and/or

soy sauce if necessary.

 

Mash the drained potatoes and measure them; you should have about 7

cups. Add soymilk and salt. Mash and whip the potatoes until they are

fluffy, then spread them evenly over the casserole mixture. Sprinkle the

top with Soy Cheesey Gomasio and paprika. Bake for 20 minutes or until bubbly.

 

Per serving: Calories: 453, Protein: 22 gm, Carbohydrates: 89 gm., Fat: 0 gm.

 

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