Vegan Shepherds Pie with Chickpeas & Sweet Potato
Vegan Shepherds Pie with Chickpeas & Sweet Potato
  • prep: 15 min
  • cook: 50 min
  • total: 1 hr 5 min
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  • servings:
  • Summary

    Vegan Shepherds Pie with Chickpeas and Sweet Potato mash. Crusted with breadcrumbs, garlic and herbs. 1 hour Easy Vegetarian Shepherd's Pie. Vegan Nut-free Soy-free Recipe. Can be gluten-free

    Ingredients

    • ½ tsp coriander seeds
    • ? tsp cumin seeds
    • 2 tsp oil
    • 1 small onion, chopped
    • 6 cloves of garlic, finely chopped
    • 1 tsp dried thyme or 2 tsp fresh
    • ½ tsp dried sage
    • 1.5 to 2 cups veggies (carrots, peppers, mushrooms, broccoli, celery), chopped
    • ¾ tsp or more salt, divided
    • ½ cup peas
    • 1 15 oz can chickpeas, or 1.5 cups cooked
    • 1.25 to 1.5 cups water
    • black pepper and cayenne to taste(1/4 tsp or more)
    • ½ tsp soy sauce (optional)
    • ¼ tsp celery seed (optional)
    • 1 tsp cornstarch + 1 tbsp water
    • 12 to 14 oz chopped sweet potatoes
    • salt and pepper to taste
    • 2 tsp olive oil
    • ¼ tsp dried thyme
    • ½ cup breadcrumbs
    • 2 cloves of garlic minced
    • 2 tsp nutritional yeast (optional)
    • fresh rosemary or thyme

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 287 % Daily Value *
    • Total Fat: 7 g 10.16%
    • Saturated Fat: 1 g 3.01%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 843 mg 35.12%
    • Calcium: 115 mg 11.45%
    • Potassium: 437 mg 12.48%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 20.5%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 42 g %
    • Dietary Fiber: 13 g 52.95%
    • Sugar: 0 g
    • Protein: 15 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 3 g
    • Vitamin A 0.92%
    • Vitamin C 0.5%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total5 oz-eq

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