Monday, 25 August 2014

Meatless Monday #4

My intention with Meatless Monday is to show vegans, vegetarians and meat-eaters alike just how simple it is to create vegan versions of popular and family-favourite recipes. 
A savoury dinner meal doesn't need to have meat (or tofu) or cheese slathered over everything to be delicious, nutritious and leaving you wanting to go back for seconds. 

Shepherd's pie has many incarnations, but generally being a dish consisting of minced meat, mashed potatoes and maybe some vegetables thrown in there. 

In the vegan world, most shepherd's pie recipes use lentils, but for something different I've chosen to use couscous instead. This pearl couscous still adds texture to the filling and cooks in about a third of the time.
Lentils can be high in protein, and not keeping within the 80/10/10 ratio, but if you want you could always do a combination of lentils and the couscous.

This makes great leftovers to take with you to heat up and enjoy for lunch at work. 



Ingredients

Filling

400g Can of Diced Tomatoes
100g Pearl Couscous
100g Capsicum, de-seeded and diced
100g Carrot, diced
100g Mushrooms, diced
70g Onion, diced
1/2 Jalapeno, de-seeded and finely diced
1-2 Garlic Cloves

Topping

350g Sweet Potato
250g Desiree Potato




Directions

Bring a pot of water to a boil, add the couscous, stir and simmer for 10 minutes until al dente, then set aside.
Peel and dice the potatoes, then steam until soft, mash and then set aside.
In a saucepan, add the garlic, jalapeno, onion and carrot, cooking on a medium heat to soften and release a nice aroma.
Add the capsicum, mushrooms and diced tomatoes, simmering for 5-7 minutes to slightly thicken.
Turn off the heat and stir in the drained couscous.
Transfer the filling to a oven dish and then add a layer of the mashed potatoes.
Cook the shepherd's pie in a 200 degree Celcius oven for 10 minutes to get a crust on top.
Remove from the oven and serve.

Makes 2 serves

$3.76 or $1.88 per serve



Macros per serve

484 calories
15.1g protein
1.9g fat
105.4g carbs
21.7g sugar
16g fibre




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