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Shepherd's Pie (Low-Fat)


If you want a healthy alternative to this scrumptious dish, then try this simple recipe thats easy to follow and understand.













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


5 medium potatoes
1 each onions
2 cups lentils
½ cup TVP (Texturized Vegetable Protein)
2 cups vegetables
1 cup nutritional yeast flakes
maybe enjivata yeast as well
1 tablespoon soy sauce, tamari
cup vegetable oil
cup water
2 cups water
½ cup all-purpose flour


Top Layer:

Boil the potatoes and mash with soymilk, nutritional yeast, parsley and minced garlic. Set aside.

Bottom layer:

Cook up 2 cups of lentils in vegetable stock and chopped onion. When just about finished cooking add enough textured vegetable protein to absorb the excess water. Set aside.

Prepare nutritional yeast gravy:

Toast flour over medium heat, add yeast, then oil and mix well. Add water. Bring to a boil and use whisk to get rid of clumps. May want to add more yeast. Add tamari and gravy flavoring. Cook a few minutes until thickened.

Add to lentil and tvp mixture reserving about ½ cup for the top.

Coat a baking dish with cooking spray and spoon in lentil-TVP-gravy mixture, then layer the frozen vegetables, then spoon mashed potatoes over everything.

Drizzle with remaining gravy and bake for about a ½ hour or more in a 375 degree F oven.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 354g (12.5 oz)
Amount per Serving
Calories 45311% of calories from fat
 % Daily Value *
Total Fat 6g 9%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 229mg 10%
Total Carbohydrate 27g 27%
Dietary Fiber 24g 96%
Sugars g
Protein 43g
Vitamin A 27% Vitamin C 26%
Calcium 6% Iron 34%
* based on a 2,000 calorie diet How is this calculated?


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