Lentil Shepherds Pie

Backstory: This hearty, comforting dish is a family favorite in our house. Even meat-lovers will fall for this vegan version. The lentils are a great plant-based protein, and the mashed sweet potato topping is a low- glycemic alternative to traditional mashed potatoes.

Ingredients

For the lentil filling:

• 1 cup of dried green lentils, rinsed and drained (GI: 32)
• 2 cups of vegetable broth (low or no sodium) (GI: 0)
• 1 tablespoon of olive oil (GI: 0)
• 1 onion, diced (GI: 0)
• 2 garlic cloves, minced (GI: 0)
• 1 carrot, diced (GI: 35)
• 1 stalk of celery, diced (GI: 15)
• 1 tablespoon of tomato paste (GI: 38)
• 1/2 teaspoon of dried thyme (GI: 0)
• 1/2 teaspoon of dried rosemary (GI: 0)
• Salt and pepper to taste

For the sweet potato topping:

• 4 medium sweet potatoes, peeled and cubed (GI: 70)
• 2 tablespoons of unsalted butter or vegan butter (GI: 0)
• 1/4 cup of milk or unsweetened, plain oat milk (GI: 0)
• Salt and pepper to taste

Instructions

For the lentil filling:

1. In a medium pot, add the lentils and vegetable broth. Bring to a boil, then cover and reduce heat to low. Simmer for 20-25 minutes until the lentils are tender and the liquid has been absorbed.
2. In a large skillet, heat olive oil over medium heat. Add the onion and garlic and cook until the onion is translucent, about 5 minutes.
3. Add the carrot and celery and cook until they start to soften, about 10 minutes.
4. Add in the cooked lentils, tomato paste, thyme, rosemary, salt, and pepper. Cook for 5 more minutes, until the flavors have melded together.

For the sweet potato topping:

1. In a medium pot, add the sweet potatoes and enough water to cover them. Bring to a boil and cook until the potatoes are tender, about 10-15 minutes.
2. Drain the potatoes and add the butter and milk. Mash until smooth. Season with salt and pepper to taste.

To assemble the Lentil Shepherd's Pie:

1. Preheat the oven to 375°F (190°C).
2. In a large oven-safe dish, spread the lentil filling evenly.
3. Spoon the sweet potato mixture on top of the lentil filling, spreading it evenly with a spatula.
4. Bake for 20-25 minutes until the pie is heated through and the sweet potato topping has browned slightly.
5. Let the pie rest for a few minutes, then cut into slices and serve.

Flavor Profile

This Lentil Shepherd's Pie is a hearty and comforting dish that's vegan and diabetic-friendly. The lentil filling is savory and earthy, thanks to the thyme and rosemary, and the sweet potato topping is creamy and slightly sweet, with a hint of nuttiness from the oat milk (if you used it). Together, they create a deliciously balanced meal that's full of fiber, vegan protein, and valuable nutrients. Enjoy!