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Garbanzo Shepherd's Pie

Garbanzo Shepherd's Pie

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Submitted by mabellea

Vegetarian Shepherd’s pie is just as good as regular one, and the refreshing taste from vegetables let you feel so comfortable after enjoying the meal.

YIELD

12 servings

PREP

20 min

COOK

40 min

READY

60 min

Ingredients

1 15
TABLESPOON ML OLIVE OIL
or other vegetable oil
1 1
LARGE LARGE ONIONS
chopped
½ 226.8
POUND G MUSHROOMS
chopped
1 ½ 355
CUPS ML CARROTS
diced
¾ 177
CUP ML CELERY
diced
½ 0.5
BUNCH BUNCH SPINACH
washed and trimmed
2 473
CUPS ML SOY MILK
low fat
1 15
TABLESPOON ML SOY SAUCE, TAMARI
½ 7.5
TABLESPOON ML PARSLEY LEAVES
seasoning
¼ 1.3
TEASPOON ML GARLIC POWDER
2 1E+1
TEASPOONS ML CORNSTARCH
mixed with 1/4 cup cold water
2 473
1 ½ 355
CUPS ML GREEN PEAS
frozen, thawed
1
X POTATOES
mashed *

Directions

Preheat oven to 325℉ (160℃).

Heat the olive oil in a dutch oven. Stir in the onion and mushrooms. Cook, stirring, for 5 minutes.

Add the carrot and celery, and continue to cook, stirring frequently, until the carrot and celery are tender, about 6 to 8 minutes.

Add the spinach, cover, and steam until wilted, about 1 to 2 minutes. Remove from heat.

In a separate saucepan, mix soy milk with the soy sauce, parsley, and garlic powder.

Add the cornstarch mixture and cook, stirring, until the mixture boils and thickens. Add to the vegetable mixture, then stir in the garbanzos and peas.

Spoon into six to eight individual casserole dishes or a big casserole dishes. Top with mashed potatoes and sprinkle with paprika.

Bake for 5o to 60 minutes or until golden.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 162g (5.7 oz)
Amount per Serving
Calories 102 21% from fat
 % Daily Value *
Total Fat 2g 4%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 267mg 11%
Total Carbohydrate 6g 6%
Dietary Fiber 4g 16%
Sugars g
Protein 9g
Vitamin A 89% Vitamin C 15%
Calcium 10% Iron 9%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
 
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