Garbanzo Shepherd's Pie
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.
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.
Nutrition Facts
Serving Size 162g (5.7 oz)
