February 21st, 2012

Freezer February: Healthy Shepherd’s Pie

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Are any of you on Pinterest? Organic Gardening just got one, and I’ve found it to be a great place for inspiration, both in the garden and in the kitchen. The recipes on Pinterest lean toward the unhealthy/comfort food side of things, and while I think indulgence is great every once in a while, it’s also nice to find healthy comfort food. The kind of food that I want to dig into at the end of a long, cold day, but won’t feel guilty about afterwards.

I’ve never had shepherd’s pie before, but it’s one of those recipes that I just can’t get away from on Pinterest. So I decided to go for an all-vegetable version. I replaced the mashed potatoes with a cauliflower/yellow squash mash; the squash gives the cauliflower a great buttery color (without any butter), and a healthy dose of garlic and sour cream makes it taste like real mashed potatoes. Red kidney beans took the place of ground beef, although ground turkey would be a great carnivorous substitute. Even though it’s extra healthy, this recipe is also very filling, so enjoy the leftovers!

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Healthy Shepherd’s Pie

2 16oz bags Frozen Cauliflower (or about 1 large head cauliflower)

1 16oz bag Frozen Yellow Squash (or about 2 yellow squash)

2 cloves garlic

3 tablespoons sour cream

sea salt, to taste

3-4 large carrots, cleaned and shredded

3 small yellow onions, or 2 large yellow onions, chopped

2 cups peas

4 1/2 cups kidney beans

2 cups vegetable broth

1 tablespoon cumin

1 tablespoon paprika

1 tablespoon oregano

Preheat oven to 375° Steam or boil cauliflower and squash until very tender. Drain, then mash as desired (I used an immersion blender, but an upright blender or a potato masher or ricer would work). Add minced garlic, sour cream, and salt to the cauliflower mash until it reaches desired “mashed potato” flavor. Set to the side.

Saute onions and carrots over medium high heat, until soft. Use cooking spray or olive oil, as needed. Add peas and beans to the pan, and stir to combine. Add vegetable broth, cumin, paprika, and oregano to the vegetable mixture, and turn it up to high heat. Cook and stir until almost all of the broth has evaporated.

This recipe makes one 8″x8″ and one pie pan-worth. It would make one very stuffed 9″x13″ pan. Cover pans for freezing in plastic wrap or aluminum foil. Separate the vegetables equally amongst the baking pans, and press flat. Dollop the cauliflower/squash mixture on top of the vegetables, and spread smoothly with a spatula.

Eating Now: Put in the oven and bake for 45 minutes. Remove, slice like lasagna, and enjoy!

Freezing: Let the pie cool, then cover. Freeze for 24 hours, after which you can remove it from the original baking pan. Remove from the freezer 12 hours before you want to eat, and place it in the refrigerator in the original pan to thaw. If plastic wrap was used, remove the plastic wrap before thawing. Once thawed, cook as directed above. Enjoy!

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Comments

    I love Shepherd’s Pie and will try this one!

    I Love Cauliflower Mashes but the addition of the squash for color is genius! Thanks

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