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Garbanzo Shepherd's Pie

 
Garbanzo Shepherd's Pie
146

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

Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
 

Ingredients

1 tablespoon olive oil
or other vegetable oil
1 large onions
chopped
½ pound mushrooms
chopped
1 ½ cups carrots
diced
¾ cup celery
diced
½ bunch spinach
washed and trimmed
2 cups soy milk
low fat
1 tablespoon soy sauce, tamari
½ tablespoon parsley leaves
seasoning
¼ teaspoon garlic powder
*
2 teaspoons cornstarch
mixed with 1/4 cup cold water
2 cups chickpeas (garbanzo beans)
cooked
1 ½ cups green peas
frozen, thawed
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

Reviews

+1

over 6 years

This vegetarian shepherd's pie turned out quite tasty, I used 1% milk instead of soy milk, and when I saute the onions and mushrooms with 5 cloves of minced garlic, because we love garlic :) Otherwise I just followed the recipe, and it was delicious. Definitely not only good vegetarian, it is a great recipe that everyone enjoys it!

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Nutrition Facts

Serving Size 162g (5.7 oz)
Amount per Serving
Calories 10221% of calories 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?

 

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