Vegan Shepherd’s Pie

Vegan Shepherds pie

Ingredients:

2 cups french green lentils, dry*
4 sweet potatoes
5 carrots, finely diced
4 stalks celery, finely diced
14 oz corn
1 onion, finely diced
5-6 mushrooms, quartered
2 cloves garlic, minced
oregano and pepper, to taste
1-2 Tbsp sunflower oil (optional)


Preparation:

*Refer to the user guide that came with your Markito Nutrition kit to sprout the lentils for approximately 2 days.

Cook the sweet potatoes (with the skin) in the oven at 350F for 1h00-1h15 or until you can stick it with a fork without much resistance.**

Steam the carrots and celery for 8-10 minutes.

Heat the sunflower oil in a large skillet over medium heat, or simply use a bit of water instead of the oil. Add the onion and garlic and cook for 3 minutes, then add the mushrooms and cook for another 2-3 minutes. Stir in the sprouted lentils, carrots, celery, corn, oregano and pepper and cover. Let simmer 10 minutes. The less the lentils are heated the more nutritious they will be.

When the potatoes are ready, peel the skin and mash in a separate bowl.

Put the lentil/vegetable mixture into a large container, covering the entire surface. Finally, spread the mashed potatoes on top to create an even layer.

**Note: the baking temperature suggested (350F) does not allow a lot of acrylamide to form. To further reduce or prevent the formation of acrylamide- a harmful chemical created when plant-based foods are cooked at high temperatures – soak the potatoes in water for two hours prior to baking, and/or bake at a temperature lower than 248F- this will require more time. Finally, make sure that they don’t darken or turn brown in colour- they should have a rich orange colour as shown in our photo. (The top sources of acrylamide in the typical North American diet are french fries, potato chips and coffee- all of which require rapid cooking at high temperatures. Lower temperature cooking methods such as dehydrating, steaming and boiling do not produce acrylamide. Raw plant-based foods do not naturally contain acrylamide).

Makes 6 to 8 servings.

Bon Appétit!
Marc & Christine

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