This shepherd’s pie rivals the beef version- creamy, thick and rich tasting. Beans provide the meat-like texture.

Tips

  • This shepherd’s pie rivals the beef version- creamy, thick and rich tasting. Beans provide the meat-like texture.
  • For a different twist, try sweet potatoes.
  • Try other cheeses such as mozzarella or Swiss.
Makes 8 servings
Cooking time: n/a

Ingredients

  • 2 tsp  vegetable oil  10 mL
  • 2 tsp  minced garlic  10 mL
  • 1 cup chopped onions  250 mL
  • ¾ cup  finely chopped carrots  175 mL
  • 1 ½ cups prepared tomato pasta sauce  375 mL
  • 1 cup  canned red kidney beans, rinsed and drained  250 mL
  • 1 cup  canned chickpeas, rinsed and drained  250 mL
  • ½ cup  vegetable stock (see following recipe) or water 125 mL
  • 1 ½ tsp dried basil  7 mL
  • 2 bay leaves  2
  • 4 cups  diced potatoes  1 L
  • ½ cup  2% milk  125 mL
  • 1/3 cup  light sour cream  75 mL
  • ¼ tsp  freshly ground black pepper  1 mL
  • ¾ cup  shredded Cheddar cheese  175 mL
  • 3 tbsp  grated Parmesan cheese  45 mL 

Instructions

Make Ahead: Prepare up to 1 day in advance. Reheat gently. Freeze for up to 3 weeks.

  1. Preheat oven to 350◦ F (180◦ C)
  2. Prep 13- by 9-inch (3 L) baking dish
  3. In a saucepan heat oil over medium-high heat.
  4. Add garlic, onions and carrots; cook 4 minutes or until onion is softened.
  5. Stir in tomato sauce, kidney beans, chickpeas, stock, basil and bay leaves; reduce heat to medium-low, cover and cook 15 minutes or until vegetables are tender.
  6. Remove bay leaves. Transfer sauce to a food processor; pulse on and off just until chunky.
  7. Spread over bottom of baking dish. 
  8. Place potatoes in a saucepan, add cold water to cover and bring to a boil.
  9. Reduce heat and simmer 10 to 12 minutes or until tender.
  10. Drain; mash with milk, sour cream and pepper.
  11. Spoon on top of sauce in baking dish.
  12. Sprinkle with cheeses.
  13. Bake, uncovered, 20 minutes or until hot.

Notes

Canada’s Choice per Serving: 2½ Carbohydrates, ½ Meat & Alternative, 1 Fat

Recipe reprinted with permission from Complete Canadian Diabetes Cookbook, Katherine E. Younker, Robert Rose Inc., 2005, http://www.robertrose.ca.

Nutritional Information

Per Serving
Calories 322
Total Fat 11 g
Saturated Fat 6 g
Cholesterol 27 mg
Sodium 466 mg
Carbohydrates 42 g
Fiber 6 g
Protein 15 g

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