Lentil Vegetable Shepherd’s Pie Delight

Introducing Lentil Vegetable Shepherd’s Pie Delight: a heartwarming, nutritious meal perfect for any day of the week. This delicious dish combines the rich flavors of lentils and various vegetables, all topped with a creamy mashed potato layer. Not only is it incredibly tasty, but it’s also packed with nutritional benefits. Let’s dive into how to prepare this dish and break down the calorie and nutritional value of each ingredient.

Ingredients and Calorie Count

Lentils (1 cup, cooked): Lentils are a fantastic source of protein and fiber. One cup of cooked lentils contains approximately 230 calories.

Carrots (1 cup, chopped): Carrots add a sweet flavor and are rich in Vitamin A. One cup of chopped carrots has about 52 calories.

Peas (1 cup): Peas provide a good source of protein and fiber. They contain roughly 62 calories per cup.

Onions (1 cup, chopped): Onions add a savory flavor and are low in calories, with about 64 calories per cup.

Celery (1 cup, chopped): Celery is low in calories and adds a nice crunch, contributing 16 calories per cup.

Garlic (3 cloves): Garlic enhances flavor and has various health benefits. Three cloves of garlic have around 13 calories.

Tomato Paste (1/4 cup): Tomato paste adds richness and has approximately 54 calories per quarter cup.

Vegetable Broth (1 cup): Vegetable broth is used to cook and flavor the lentil mixture, adding about 17 calories per cup.

Potatoes (3 cups, mashed): Potatoes create the creamy topping. Three cups of mashed potatoes contain roughly 600 calories.

Olive Oil (2 tablespoons): Olive oil is used for sautéing and adds a healthy fat, contributing around 240 calories.

Salt, Pepper, and Herbs (to taste): These add flavor without contributing significant calories.

Lentil Vegetable Shepherd’s Pie Delight

Nutritional Value

Lentils: High in protein, fiber, iron, and magnesium.

Carrots: Rich in Vitamin A, biotin, and potassium.

Peas: Provide Vitamin C, Vitamin K, and manganese.

Onions: Offer antioxidants, Vitamin C, and fiber.

Celery: Contains Vitamin K, folate, and potassium.

Garlic: Known for its medicinal properties and is rich in Vitamin C, Vitamin B6, and manganese.

Tomato Paste: High in antioxidants, including lycopene.

Vegetable Broth: Adds flavor and some nutrients depending on the brand.

Potatoes: Good source of Vitamin C, Vitamin B6, and potassium.

Olive Oil: Rich in monounsaturated fats and antioxidants.

Preparation Method

Step 1: Preparing the Lentil Mixture Firstly, heat olive oil in a large skillet. Sauté the onions, garlic, carrots, and celery until they are soft. Next, add the lentils, peas, tomato paste, and vegetable broth. Let the mixture simmer until it thickens. Season with salt, pepper, and your choice of herbs. Take a look at this video for a viewpoint on how to cook the Lentils. How To Cook Lentils – YouTube

Step 2: Preparing the Mashed Potatoes Meanwhile, boil the potatoes until tender. Mash them with a bit of olive oil, salt, and pepper until smooth.

Step 3: Assembling the Shepherd’s Pie Preheat your oven to 180°C (350°F). Spread the lentil mixture in a baking dish, and top it with the mashed potatoes. Bake for 20-25 minutes, or until the top is golden.

Step 4: Serving Let the Shepherd’s Pie cool for a few minutes before serving. Enjoy your nutritious and delicious meal!

Conclusion

In conclusion, the Lentil Vegetable Shepherd’s Pie Delight is not just a treat for your taste buds, but also a boon for your health. Packed with proteins, fibers, and various essential vitamins and minerals, it’s a balanced meal that supports overall well-being. So, give this recipe a try and indulge in a dish that’s as nutritious as it is delicious! Get the full story on Recipes by reading our expertly written articles. Recipes Archives – Aussie Fitness Centre