This nutritious “Shepherd’s Pie” is made with white beans instead of potatoes and quinoa instead of ground meat. It is accompanied by a homemade ketchup sauce, which is sugar-free (contrary to the store-bought version).
- 2 cups cooked quinoa (about 1 cup dried quinoa cooked in 2 cups water according to package instructions, and chilled for at least 30 min)
- 2 pitted dates
- 1 tbsp water
- 2 tbsp canola oil
- 1 yellow onion, chopped
- 2 garlic cloves, minced
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1 tsp dried rosemary
- 2 tsp dried parsley
- 1 tsp paprika powder
- 1/2 tsp garlic powder
- 1/8-1/4 tsp chipotle powder
- 2 tsp miso paste (or substitute with 2 tsp gluten-free soy sauce with no added sugar, or 2 tbsp coconut aminos)
- 2 cups frozen veggies (carrots, corn and green peas), thawed
- Salt and ground black pepper, to taste
Mashed white beans
- 4 cups white kidney beans, cooked or canned (2x 540 ml cans, drained and rinsed)
- 4 tbsp canola oil (or olive oil, or a healthy vegan margarine)
- 1 garlic clove, minced
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1 1/2 tbsp lemon juice
- 1/3 cup unsweetened soy milk
- 3/4 tsp salt (or to taste)
- Ground black pepper, to taste
- Paprika powder (for topping)
- Dried parsley (optional, for topping)
Homemade sugar-free ketchup (OPTIONAL)
- 1 can tomato paste
- 1 tbsp white vinegar
- 1/4 tsp salt
- 5 drop liquid stevia extract
- In a small microwavable bowl, combine dates and water. Microwave for 30 seconds. Mash thoroughly with a fork to obtain a paste. Set aside.
- In a large skillet, heat up the oil at medium-low heat. Add the onion and cook until translucent and slightly caramelized.
- Add a splash of water, then add the garlic, all spices, herbs, date paste and miso paste. stir and cook for about 1 minute. Lower the heat if necessary.
- Add quinoa, stir and cook for 5 minutes.
- Add veggies, mix in and remove from heat. Add ground black pepper to taste.
- Preheat oven to 400°F
- Transfer the quinoa and veggie mix to a baking dish and press down a bit to even out the layer.
- Mash all the ingredients for the mashed bean layer together, except for the paprika. This can be done either by hand or in a blender or food processor. Mash until a smooth consistency is reached. Taste and add salt and/or pepper, to taste.
- Spread the bean mash on top of the quinoa and veggie mix, and make some patterns with a fork to create small peaks that will become crispy. Sprinkle with paprika powder and dried parsley.
- Bake in the oven until browed, about 30 minutes. If it is not browned and crispy, set to broil until done.
- Cool for 15 minutes before serving.
- In the meantime, if making the ketchup, mix all ketchup ingredients in a small bowl. Pour into a squeeze bottle if desired.
- Serve topped with homemade ketchup (optional). If you do make it, start with just a little because it tastes quite strong.