Athletes' Vegetarian Shepherd's Pie

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Tofu, onions, mushrooms, and peas covered with mashed potatoes, and baked until golden.

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Preparation : 30 min Cooking : 30 min
560 calories/serving
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Ingredients

11 potatoes 2.2 kg
4 onions, finely chopped 800 g
32 button (white) mushrooms, thinly sliced 440 g
3 tbsp olive oil 45 mL
900 g firm regular tofu, cut into small dices 4 1/2 cups
1 2/3 cup canned tomatoes (diced) 400 g
1/4 cup tomato paste 80 g
1/2 tsp Tabasco sauce 1.25 mL
2 cups vegetable broth 500 mL
2 cups frozen peas 240 g
2 cups milk, partly skimmed, 2% 500 mL
1/3 cup butter, unsalted 70 g
ground pepper to taste [optional]
1 pinch salt [optional] 0.2 g

Method

  1. Preheat the oven to 205°C/400°F.
  2. Prepare the vegetables: finely chop the onion; thinly slice the mushrooms; peel the potatoes, cut them in half then boil them 20-25 min until very tender. Drain them well and set aside. Cut the tofu into small dices.
  3. Heat the oil in a pan over medium-high heat. Add the chopped onion and sauté 3 min until translucent, then add the tofu dices and sauté 2-3 min, with stirring, until they are nicely coloured. Stir in the diced tomatoes, mushrooms, tomato paste, Tabasco sauce, and broth. Add the frozen peas and continue cooking until heated through, about 4-5 min. Add salt and pepper. Remove the pan from the heat and tranfer the contents to a large baking dish, or distribute into individual baking dishes.
  4. Pour the milk into a large microwave-safe bowl. Add the butter and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked potatoes and mash until creamy. Add salt and pepper to taste. Place a spoonful of the potato mixture on top of the tofu mixture, then gently spread it with a spoon to cover evenly.
  5. Bake in the middle of the oven until the top is golden-brown, about 30 min. Serve.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (690 g)

Amount

% Daily Value

Calories

560

Fat

21 g

32 %

Saturated 7 g
+ Trans 0.5 g

37 %

Cholesterol

20 mg

Sodium

160 mg

7 %

Carbohydrate

70 g

23 %

Fibre

7 g

28 %

Sugars

14 g

Net Carbs

63 g

Protein

27 g

Vitamin A

58 %

Vitamin C

56 %

Calcium

30 %

Iron

30 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Zinc
Good source of  :
Vitamin B12, Vitamin D, Vitamin E, Vitamin K
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 2 ½
Milk and Alternatives ½
Meat and Alternatives 2
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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