Lentil and Mushroom Shepherd's Pie with Cauliflower Mash

Name: Lentil and Mushroom Shepherd's Pie with Cauliflower Mash
Yield: 6
Ingredients: 1 bulb garlic; 1 medium head cauliflower, cut into chunks; 3/4 cup raw cashews; 1/4 cup hemp seeds; 2 tablespoons nutritional yeast; 1/4 teaspoon black pepper, divided; 1/4 cup unsweetened soy, hemp or almond milk, if needed to adjust consistency; 1 1/2 cups dry lentils; 1 large onion, diced; 2 cloves garlic, minced; 2 large carrots, diced; 2 ribs celery, diced; 10 ounces mushrooms, sliced; 2 tablespoons tomato paste; 1 cup low sodium or no-salt-added vegetable broth; 1 teaspoon dried rosemary or 2 teaspoons fresh rosemary, chopped; 1/2 teaspoon dried thyme or 1 teaspoon fresh thyme, chopped

By: www.drfuhrman.com

by 34 members

G - BOMBS

Category: Main Dishes - Vegan

Tag: Athletic/Higher caloric

This delicious Shepherd's Pie features savory lentils and mushrooms topped with a creamy cauliflower and roasted garlic puree. It can be prepared in advance and then baked just before serving.

Recipe
My Notes
Nutrition Facts
Ratings & Comments (36)

Serves 6

Ingredients

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1 bulb garlic

1 medium head cauliflower, cut into chunks

3/4 cup raw cashews

1/4 cup hemp seeds

2 tablespoons nutritional yeast

1/4 teaspoon black pepper, divided

1/4 cup unsweetened soy, hemp or almond milk, if needed to adjust consistency

1 1/2 cups dry lentils

1 large onion, diced

2 cloves garlic, minced

2 large carrots, diced

2 ribs celery, diced

10 ounces mushrooms, sliced

2 tablespoons tomato paste

1 cup low sodium or no-salt-added vegetable broth

1 teaspoon dried rosemary or 2 teaspoons fresh rosemary, chopped

1/2 teaspoon dried thyme or 1 teaspoon fresh thyme, chopped

Instructions:

Preheat oven to 350 degrees F. Roast unpeeled garlic in a small baking dish for about 25 minutes or until soft. When cool, squeeze out the soft cooked garlic, removing and discarding the skins.

Steam cauliflower for about 8 to 10 minutes or until tender. Place in a high-powered blender along with roasted garlic, cashews, hemp seeds, nutritional yeast and 1/8 teaspoon of the black pepper and blend until smooth, adding a splash of non-dairy milk if needed to adjust consistency. Set aside.

While cauliflower is cooking, bring lentils and 3 cups water to a boil. Reduce heat and simmer until lentils have absorbed all liquid and are soft, about 30 minutes. Set aside.

Heat 2-3 tablespoons water in a large saute pan, add carrots and celery and cook for 5 minutes, then add onions and garlic and cook until vegetables are tender. Add the mushrooms and cook for an additional 3 minutes. Stir in tomato paste. Add the lentils, rosemary, thyme, remaining black pepper and 1/2 cup of the vegetable broth. Simmer for 5 minutes, stirring occasionally. Add remaining vegetable broth as needed; mixture should be moist but not runny.

Place the lentil mixture in a large casserole dish or individual ramekins and spread mashed cauliflower evenly over the top. Bake at 350 degrees F for 20 minutes or until the cauliflower starts to turn golden.

My Notes: (Click Edit to enter your notes about this recipe)

Serves 6

Per Serving:

Calories 396
Protein 24 g
Carbohydrates 52 g
Sugars 9 g
Total Fat 12.2 g
Saturated Fat 1.9 g
Cholesterol 0 mg
Sodium 107 mg
Fiber 20.9 g
Beta-Carotene 1766 ug
Vitamin C 79 mg
Calcium 131 mg
Iron 6.9 mg
Folate 344 ug
Magnesium 195 mg
Potassium 1439 mg
Zinc 5.3 mg
Selenium 14.1 ug

My Rating:
(click on a star to select your rating)

Ballerina2

09/13/2025 07:41 PM

Rated this recipe: (no rating)

what size casserole dish? 9x13 or is that too large?

Prospero52

03/22/2025 08:52 PM

Rated this recipe:

Scrumptious. An all-time favorite.

JustineWest

12/14/2024 08:53 PM

Rated this recipe: (no rating)

Absolutely delicious! was our main course for Thanksgiving and everyone LOVED it!

Grandma Bear

11/19/2024 03:43 PM

Rated this recipe:

I loved this recipe. It is now one of my favorites!

HaroldD

11/02/2024 07:18 PM

Rated this recipe:

I enjoyed making this recipe. Came out tasty with plenty to share with the whole family.

marthaheld

12/02/2023 05:27 PM

Rated this recipe:

Delicious, and satisfying. I used frozen, riced cauliflower, and cooked it in the microwave to save time. I cooked the lentils in an instapot, and sautéed the rest of the vegetables on the stove. I prepared the mashed cauliflower in a food processor. The time consuming part was prepping vegetables.

lustre53

01/21/2023 06:14 PM

Rated this recipe:

Wonderful, actually quite amazing! I would eat this if I wasn't a nutritarian.

cpanta

10/28/2021 09:07 PM

Rated this recipe:

Absolutely amazing! My husband and I love this. I'll definitely be making this for the holidays as well.

vicki45

03/26/2021 11:30 AM

Rated this recipe:

My husband said it was the best Shepherd's pie. The meatiness of the lentils with mushrooms layered with the rich roasted garlic/cauliflower mash truly are the key elements.

bbcaromano

11/03/2019 07:57 PM

Rated this recipe:

This definitely captures the essence of traditional Shepherd's Pie. I dig it!

JeanneD

12/24/2018 11:44 AM

Rated this recipe:

This is my go to recipe when bringing a dish to share with non vegans. Everyone absoulutely loves it and most go back for seconds. I'm also asked for the recipe. I sometimes substitute sage for rosemary and usually increase the amount of herbs. Gets better as leftovers.

TulipBenjamin

12/19/2018 06:08 PM

Rated this recipe:

Husband: wow!

me: It’s a winner!

Total prep time: 1 1/2 hours

msajbel

12/16/2018 03:06 PM

Rated this recipe:

I saved 40 minutes by substituting 2 cups of frozen peas for the lentils. Also, stirred in a couple teaspoons of sorghum flour to thicken the carrot/mushroom/pea mixture at the end of cooking. Very tasty!

pollyannaj

12/10/2018 01:23 PM

Rated this recipe: (no rating)

This was truly delicious though I added a lot more roasted garlic and other herbs and spices to make this pop a bit more. Rubbed sage was great in this and so was the 21 seasoning salute from trader joe's. I added some fresh rosemary as well. I also added some balsamic vinegar while cooking the veggies and some Bragg's Aminos. I also added some kale to the sauteed veggies because greens. But I followed the steps for this recipe and do agree it was time consuming. I didn't mind because I was doing other things while I made it and the steps were mostly just do something then leave it to cook. I think if (when!!) I make it again I would just add the chopped veggies right to the lentils when there's about 10 mintues left on them. One less pan to dirty and I think it will cook about the same. This is a great thing to make for friends who aren't on this diet. My picky mom and my 2 year old both enjoyed it.

Kmolino

12/06/2018 08:02 PM

Rated this recipe: (no rating)

This looks great! Any suggestions of what I could substitute for the lentils? My daughter is allergic to lentils and split peas.

Thanks for your help!

Dearie replies:

12/06/2018 09:35 PM

Rated this recipe: (no rating)

How about mung beans? I often use them interchangeably with lentils.

EacyDayANewBeginning

09/19/2017 02:01 PM

Rated this recipe:

This recipe is posted in the Christmas collection, this did not taste like a Christmas dish to my family.

This comment was last edited on 09/19/2017 02:03 PM

Jo Hutchinson

09/11/2016 04:07 AM

Rated this recipe:

Super delicious! Not too complicated and took me about 1 hour 15 minutes to prepare so a total of just over 1.5 hours. Highly recommend!

Carolyny

12/22/2015 03:34 PM

Rated this recipe: (no rating)

Does this recipe freeze well?

Thanks for any suggestions.

PattiSimon

01/22/2015 11:25 AM

Rated this recipe: (no rating)

Delicious! Loved this recipe! So easy to make too!

zingida421

01/08/2015 03:45 PM

Rated this recipe:

OMG!!!! This is a fantastic dish. I will make this one over and over again..

Mehowl83

12/30/2014 09:39 PM

Rated this recipe:

We have made this three times now and served it to my SAD eating parents and family as a Christmas dish and they loved it. This was absolutely delicious! My husband and I just love it for its rich flavor? I have used both parsnips and cauliflower for the topping very good.

boppies

12/27/2014 11:15 AM

Rated this recipe:

Didn't like this at all - the topping was way too rich for me. Use less broth or water than called for. I would add in potato to the topping to cut the richness. I have other Shepard's Pie recipes with lentils that are much better.

dinah55

10/29/2014 09:48 PM

Rated this recipe:

This recipe is worth the time it takes to prepare. Very delicious, filling and satisfying!

msajbel

04/27/2014 08:32 PM

Rated this recipe:

Tasted great! I like complex recipes with lots of ingredients so it was right up my alley. Used only half a cup of water and 1 tablespoon for the crust and one for the filling. Yes, it took me 3 hours to make but I'm not complaining :-)

msajbel

04/27/2014 06:47 PM

Rated this recipe:

Tasted great! I like complex recipes with lots of ingredients so it was right up my alley. Used only half a cup of water and 1 tablespoon of Bragg"s amino for the crust and one for the filling. Yes, it took me 3 hours to make but I'm not complaining :-)

This comment was last edited on 04/27/2014 06:48 PM

Sandy Leeann

04/27/2014 12:39 PM

Rated this recipe:

OMG! This was sooooooo good!!! This recipe has made it into our rotation for Sunday night dinners. Thanks for the AMAZING recipe Dr. Fuhrman!

Elaine Garces

04/22/2014 09:10 PM

Rated this recipe:

This dish is delicious. I used three different sprouted lentils. My favorite thing about this dish is how the cauliflower topping mixes in with the filling ingredients below - it forms a unique gravy. Wow. Will make this again ... and again. This is perfection and well worth it. Oddly enough I did not find this very involved to make. Thank you!

This comment was last edited on 04/22/2014 09:23 PM

JeanneD

04/22/2014 01:27 PM

Rated this recipe:

Made this for Easter Dinner, awesome,I used more roasted garlic. Even my carnivore friends liked it and want the recipe. I also chopped the mushrooms instead of slicing them. I think they give off more liquid and hence flavor. Definitely will male this again, maybe for a Church supper.

SusanSAJ

04/22/2014 06:08 AM

Rated this recipe: (no rating)

I agree with Jack, I wish for more simple recipes, for most days :o) Haven't tried this one yet ... most of them are, so one day ...

jsradford

04/18/2014 05:53 PM

Rated this recipe:

I thought I had lentils but only had split peas. Worked quite well anyway. It is full of good stuff and tasty. I think it took about an hour and a half to prepare overall. Not simple but a nice entree for multiple meals. I ate over brown rice with side salad. I drop a star because it is pretty complicated to prepare - baking, steaming, simmering, blending, sauteing, baking all for one "simple" dish.

yummymommy1971

04/15/2014 08:56 PM

Rated this recipe: (no rating)

@donna315, the cashew butter gets added to the blender along with the cauliflower, garlic, nutritional yeast and black pepper. Sounds like a yummy recipe. Will have to give it a try!

Georges_Canard

04/15/2014 08:06 PM

Rated this recipe: (no rating)

See the second paragraph. The cashew butter is blended with the cauliflower and seasonings.

donna315

04/15/2014 06:10 PM

Rated this recipe: (no rating)

Is sounds delicious! I have most of the ingredients on hand. Interesting...I kind of missed where you use the cashew butter. I am new at this s this would be important to me.

This comment was last edited on 04/15/2014 06:16 PM

Jack26

04/15/2014 05:00 PM

Rated this recipe: (no rating)

Is it impossible to get a recipe that consists of 6 ingredients or less, please?????

vaporz replies:

11/01/2024 03:49 PM

Rated this recipe: (no rating)

When searching for recipes, check the Quick and Easy box.

terre replies:

12/06/2018 06:13 PM

Rated this recipe: (no rating)

Hear, hear!

Kay555

04/15/2014 04:59 PM

Rated this recipe: (no rating)

What is the serving size?

Lorri27

04/15/2014 02:43 PM

Rated this recipe:

Delicious! Living in a dry, high desert clime, I found the recipe needed more liquid. I also squeezed out half a tomato and then emulsified the remainder to use instead of tomato paste, which to me tastes like old tin can so I won't use it. The recipe can also be adapted by adding some fresh grated zucchini, which will also increase moisture content.

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Lentil and Mushroom Shepherd's Pie with Cauliflower Mash

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