Plant based / GF options
This one here is one of my favourite winter meals, who doesn’t love coming in from a cold winter day full of activity to a warm filling meal? You can make this ahead of time, leave it in the fridge and pop in the oven whenever you would like, it is also awesome for left over for the next few days reheated in a pan with a bit of olive oil all mashed up. YUMM!
Besides tasting amazing and comforting this dish hits all of your nutrient needs in one meal. Lots of healthy Carbohydrates) in the base along with the good lean proteins and topped with the healthy starches in the sweet potato with healthy fats from the yogurt or coconut milk.
So here is the list of all the things you will need. Mine is made with Lentils but you can sub out for lean ground chicken or turkey, or if your craving some red meat its an option as well.It can also be made plant based by swiping the yogurt for a can of coconut milk.
Fills a 9×13 inch oven safe dish
- 1-19oz can of lentils drained & rinsed, 2cups ground meat of choice (you can also used dried lentils 1cup dried soaked overnight)
- 2 large carrots peeled and chopped
- 4 closed of garlic chopped you can add more if you like, I do!
- 1 cup mushrooms chopped
- 1 large yellow onion
- 1 cup of frozen vegetable of choice (etc peas, corn, carrot)
- 3 cups of broth of choice
- 2 TBS of dried Italian seasoning
- 1/4 of good quality BBQ sauce (GF)
- 2 TBS of soya sauce (GF, Braggs makes a great one)
- 1TBS of Extra Virgin Olive Oil
- Sweet Potato Mash
- 2 Pounds sweet potato peeled and cubed
- 3 closed of garlic grated or minced
- 1 cup of 0% fat greek yogurt (1 400ml can coconut milk)
- 1 cup of broth your choice
- Garnish (optional)
- 1/4 cup fresh green onions
- Drizzle of sauce your choice
If you are planning on making the dish right away pre heat the oven to 375F when you are finished making you sweet potato mash, if not it can be stored in the fridge until you are ready to bake it. Can be a life saver when made on the weekend to throw in the oven during a busy week.
Step 1.) In a large sauce pan at medium heat add in the olive oil and onions and sauté for 3 minuted Add the mushrooms, garlic, carrot and Italian seasoning and cook until the mushrooms begin to brown and the carrots become soft on the outside stirring frequently. Once they are done remove from the pan and set aside.
Step 2.) Using the same pan add the lentils and the vegetable broth, you will need to bring this to a boil them simmer and cover for about 20 to 30 mins until the liquid is absorbed. Once the lentil are simmering its a good time to make the sweet potage mash. If you are using meat you can cook the meat in the same pan until cooked and drain all extra liquid once done.
Step 3.) Put the sweet potatoes in a large pot and cover with cold water. Bring to a boil for 15 mins or until you can pierce the potato with a fork, you don’t want it mushy.
Step 4.) Once done strain and place back in the pot add garlic and broth. Stir in garlic and broth while still hot, cover and let sit for about 10 mins.
Step 5.) While the potatoes are still warm use masher or hand blender to mash them up. Once they are at desired consistency (I like a little bit of chunks) begin to fold in yogurt (coconut milk) stir in until well combined and set aside. These are great for just a side dish as well.
Step 6.) Once your lentil have absorbed all the liquid or you meat has been cooked and drained, add the cooked vegetables from before back into the pan on medium heat. Add in the Frozen vegetables, BBQ sauce and Soya Sauce. Stir all together until the vegetables go from frozen to hot.
Step 7.) Once it is ready add it to the oven safe dish and tap down until it is a flat even layer. The add the top layer of the Sweet Potato Mash until the dish is full making sure to spread it evenly. It then goes into the pre heated oven (375F) for about 35 mins, if the side are not bubbling up leave for another 10. This may take longer if you are cooking it from the fridge.
Step 8.) Let cool for 10 minutes top with fresh green onion, cut and serve with a spatula add your choice of sauce (I add hot sauce) and enjoy!
I hope you all enjoyed this healthy twist on a classic comfort food recipe. Please share with us you Sweet Potato Shepherds Pie @boyvalleycrossfit
As always healthy regards,