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Meatless Shepherds Pie

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Recipe

Bulgar has the same kind of texture and looking as ground beef, without fat; lentils provide the protein, also there is lots of fibre in this recipe, definitely a nutritious and delicious vegetarian shepherd's pie!

 

Yield

8 servings

Prep

30 min

Cook

30 min

Ready

60 min
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
½ cup lentils
uncooked
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2 cups water
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1 each bay leaves
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½ cup cracked wheat (bulgur)
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1 cup water
boiling
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½ teaspoon garlic powder
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¼ teaspoon sea salt
optional
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½ cup mozzarella cheese
grated
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16 ounces tomatoes, canned
dried
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1 medium onions
finely chopped
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1 ½ cups potato flakes
*
2 cups water
boiling
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¼ teaspoon sea salt
optional
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Ingredients

Amount Measure Ingredient Features
118 ml lentils
uncooked
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473 ml water
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1 each bay leaves
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118 ml cracked wheat (bulgur)
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237 ml water
boiling
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2.5 ml garlic powder
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1.3 ml sea salt
optional
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118 ml mozzarella cheese
grated
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462.4 ml/g tomatoes, canned
dried
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1 medium onions
finely chopped
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355 ml potato flakes
*
473 ml water
boiling
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1.3 ml sea salt
optional
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Directions

Cook lentils with bay leaf about 15 minutes or until tender, drain.

Remove bay leaf.

While cooking lentils, pour boiling water over bulgur wheat, garlic powder and salt, set aside for 10 minutes.

Preheat oven to 350℉ (180℃).

Chop onion and tomatoes, grate cheese.

Layer in the bottom of an oiled 8 x 8 inch oven dish in the following order: bulgur wheat, lentils, mozzarella cheese, onion, and tomatoes.

Mix potato flakes, water and salt and layer on top of the tomatoes.

Bake for 30 minutes.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 243g (8.6 oz)
Amount per Serving
Calories 926% from fat
 % Daily Value *
Total Fat 1g 1%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 1mg 0%
Sodium 253mg 11%
Total Carbohydrate 6g 6%
Dietary Fiber 6g 24%
Sugars g
Protein 10g
Vitamin A 2% Vitamin C 12%
Calcium 5% Iron 10%
* based on a 2,000 calorie diet How is this calculated?
 

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