Vegetarian Shepherd's Pie

42 Reviews
79% would make this recipe again

Tofu, onions, mushrooms, and peas covered with mashed potatoes, and baked until golden.

Originally created in England to use up leftovers from the Sunday roast by adding any readily available vegetable, «shepherd's pie» found a new life in North America where corn was soon added to the basic recipe. In French Canada it is known as «China Pie», either because the cooks of the railway companies, who were making such a cheap dish, were all Chinese, or because some Québécois workers having eaten this meal in a city named China, Maine, brought the recipe back home towards the middle of the 19th century.

This recipe is incompatible with your food profile

Preparation : 25 min Cooking : 30 min
350 calories/serving

Ingredients

5 potatoes 1 kg
1 1/2 onions, finely chopped 300 g
16 button (white) mushrooms, thinly sliced 220 g
2 tbsp olive oil 30 mL
460 g firm regular tofu, cut into small dices 2 1/4 cups
3/4 cup canned tomatoes (diced) 200 g
2 tbsp tomato paste 35 g
15 drops Tabasco sauce 0.63 mL
1 cup vegetable broth 250 mL
1 cup frozen peas 120 g
1 cup milk, partly skimmed, 2% 250 mL
2 tbsp butter, unsalted 28 g
ground pepper to taste [optional]
1 pinch salt [optional] 0.2 g

Before you start

For individual pies, choose baking dishes which contain about 375 ml or 1 ½ cups when 3/4 full.

Method

  1. Preheat the oven to 205°C/400°F.
  2. Prepare the vegetables: finely chop the onion; thinly slice the mushrooms; peel the potatoes, cut them in half then boil them 20-25 min until very tender. Drain them well and set aside. Cut the tofu into small dices.
  3. Heat the oil in a pan over medium-high heat. Add the chopped onion and sauté 3 min until translucent, then add the tofu dices and sauté 2-3 min, with stirring, until they are nicely coloured. Stir in the diced tomatoes, mushrooms, tomato paste, Tabasco sauce, and broth. Add the frozen peas and continue cooking until heated through, about 4-5 min. Add salt and pepper. Remove the pan from the heat and tranfer the contents to a large baking dish, or distribute into individual baking dishes.
  4. Pour the milk into a large microwave-safe bowl. Add the butter and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked potatoes and mash until creamy. Add salt and pepper to taste. Place a spoonful of the potato mixture on top of the tofu mixture, then gently spread it with a spoon to cover evenly.
  5. Bake in the middle of the oven until the top is golden-brown, about 30 min. Serve.

Nutrition Facts Table

per 1 serving (430 g)

Amount

% Daily Value

Calories

350

Fat

13 g

21 %

Saturated 4 g
+ Trans 0.2 g

21 %

Cholesterol

10 mg

Sodium

100 mg

4 %

Carbohydrate

42 g

14 %

Fibre

4 g

17 %

Sugars

9 g

Net Carbs

38 g

Protein

17 g

Vitamin A

35 %

Vitamin C

34 %

Calcium

19 %

Iron

19 %
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 1 ½
Milk and Alternatives 0
Meat and Alternatives 1 ½
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

42 Reviews (42 with rating only) 79% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Soy | Vegetables | Main courses/Entrées | High Iron | Canadian

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.