Tofu, onions, mushrooms, and peas covered with mashed cauliflower, and baked until golden.
A low-carb, vegetarian «shepherd's pie» with a cauliflower purée replacing the mashed potatoes.
5 cups | cauliflower, cut into florets | 800 g | |
11 | button (white) mushrooms, thinly sliced | 150 g | |
2 tbsp | olive oil | 30 mL | |
1 1/2 tbsp | Parsley and Garlic Base | 23 mL | |
300 g | firm regular tofu, cut into small cubes | 1 1/2 cup | |
1 | onions, finely chopped | 200 g | |
1/2 cup | canned tomatoes (diced) | 130 g | |
4 tsp | tomato paste | 24 g | |
10 drops | Tabasco sauce | 0.63 mL | |
2/3 cup | vegetable broth | 170 mL | |
2/3 cup | frozen peas | 80 g | |
1/2 cup | milk, partly skimmed, 2% | 125 mL | |
4 tsp | butter, unsalted | 18 g | |
ground pepper to taste [optional] | |||
1 pinch | salt [optional] | 0.2 g |
For individual pies, choose baking dishes which contain about 375 ml or 1 ½ cups when 3/4 full.
per 1 serving (450 g)
Amount % Daily Value |
Calories 300 |
Fat 18 g 27 % |
Saturated
4.4 g
23 % |
Cholesterol 10 mg |
Sodium 120 mg 5 % |
Carbohydrate 21 g 7 % |
Fibre 7 g 29 % |
Sugars 11 g |
Net Carbs 14 g |
Protein 18 g |
Vitamin A 37 % |
Vitamin C 152 % |
Calcium 20 % |
Iron 21 % |
Food Group | Exchanges |
---|---|
Starches | 0 |
Vegetables | 2 |
Milk and Alternatives | 0 |
Meat and Alternatives | 1 ½ |
Fats | 3 |
I've made this multiple times, and everyone has LOVED it. Not sure what the person is talking about saying the recipe has little flavor.... it's delicious! And also, it's a hearty vegetarian meal, so win!
I added some grated old cheddar to the topping. It held together better and was yummy. I wonder if it needed more garlic in the filling? I cooked the filling longer than the recipe to get it to reduce or thicken. All in all, pretty good food and a great idea.
Very good recipe - not going to cut it if you're looking for shepherd's pie. I definitely want a very meaty/hearty shepherd's pie, however, this recipe is delicious and full of veg. The cauliflower mash is a great recipe in itself.