© 2018 by PCOS to WELLNESS

DELICIOUSLY ABUNDANT VEGAN SHEPHERD'S PIE (LOW CARB, GLUTEN FREE AND PCOS FRIENDLY!)

April 30, 2018

 

DELICIOUSLY ABUNDANT VEGAN SHEPHERD'S PIE

(LOW CARB AND PCOS FRIENDLY!)

 

 

 

First of all, I hit 3k followers this week, and I can not thank you all for your support and love over the last couple of months!

 

I don't know about you, but I think having the support from like-minded people is pretty incredible! 

 

Ok, so over here in Sydney, Australia we have been experiencing a very extended summer Yayayayay! (no complaints here!) BUT as of about three days ago, it seems Summer has officially gone and made way for the colder months. BRRRRRR.

 

So there are two things I have done in order to get through another cold winter.

  1. Book a Vacay! (Hello LA, Mexico, Cuba and The Bahamas! Please send me all your tips!!!)

  2. Create some hearty, warm and mouthwatering PCOS-friendly recipes, such as my Deliciously Abundant Vegan Shepherd's Pie!

 

So let me stop blabbering, and give the people what that want!

 

Ingredients

• 1 Large cauliflower or 2 small

• 2 tbs olive oil

• 1 onion, diced

• 2 medium-sized carrots, peeled and diced

• 1 celery stalk, diced

• 3 cloves garlic, chopped

• 300 g mushrooms, diced 

• 1 can of brown lentils (rinsed and drained) 

• 1/2 cup peas (fresh or frozen)

• 1 tbs tomato paste

• 1 cup vegetable stock 

• salt and pepper to taste

• 4 tbsp nutritional yeast 

• 2 tsp of your favourite curry powder

• 1 tsp salt

 

 

Instructions

  • Preheat the oven to 180 degrees celsius.

  • Chop the cauliflower into roughly equal-sized pieces and add to a large saucepan. Cover with water and bring to a boil. Season with salt and cook the cauliflower until tender. Drain.

  • Place a large frying pan over a medium heat. Add the olive oil, onion, garlic, carrots and celery. Cook until slightly golden and caramelised.

  • Add the mushrooms and lentils along with the tomato paste, then add the vegetable stock and curry powder.

  • Reduce the heat to low and simmer for 5 to 10 minutes, or until roughly half the liquid has been absorbed. Remove from the heat.

  • Place the cauliflower in a food processor or high powered blender along with 2 tbs olive oil, the nutritional yeast, and salt.

  • Blend until smooth and taste. Adjust seasonings as required.

  • Add 2 tablespoons of the blended cauliflower to the pie mix to thicken it up.

  • Place the remaining pie mix into a pie dish and top with the cauliflower mash. Bake for 20 minutes or until lightly golden.

 

A couple of notes….

  • You can swap the cauliflower mash for potato mash (which will still keep it vegan, but will make it higher in carbs)

  • You can get nutritional yeast from most health food stores (it has a cheese like flavour, so it's a good substitute for parmesan.)

  • Great creative with your spices and season this pie to suit your taste buds!

ENJOY!

XX Brigitte Warne

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