Georgina CahillSeitan Shepherd’s Pie (Vegan, low-carb)
Updated: Sep 30, 2020
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#vegan #glutenfree #savory #lowcarb #keto #lunch #dinner
Need a high protein, low carb vegan meal that will satisfy even the most devoted meat lovers? Then look no further than this Seitan Shepherd’s Pie!
Now you may be angrily glaring at your screen and thinking “that potato topping isn’t low carb!”. And you would be right, my spud hating friend, if those were potatoes. You heard me right. There’s no potato in this recipe. That topping is made up of cauliflower as well as a secret ingredient to make it extra creamy: silken tofu. The tofu not only gives it a light, silky texture but also ups the protein in the dish.
Even without the tofu though, this dish would be a great source of protein. It’s filled with homemade seitan beef crumbles. It’s texture is also very similar to meat, making it a great substitute for the traditional shepherd’s pie filling. It’s so realistic that if you don’t tell your bbq loving uncle that this dish is plant based, odds are, he won’t even notice. He might even want to lick the plate clean. Your uncle’s weird, dude.
If you’re not low carb and have some leftover mashed potatoes making eyes at you in the fridge, this dish is the perfect way to repurpose them. This recipe also makes a great meal prep option. It lasts for several days in the fridge and reheats well. I always recommend reheating it in the oven if you can, since the topping will crisp up again, but the microwave works just as well in a time crunch.
Make this to be the hero at your next meatless Monday dinner and make everyone happy and satisfied.
If you make this recipe or any others on my blog, tag me in a photo on Instagram @figisisters . I would love to see your recreation!
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Recipe:
Mashed Tahini Cauliflower
360 g - Frozen Cauliflower Florets
255 g - Silken Tofu*
48 g - Tahini
5 g - Dijon Mustard
1 tsp - Kosher Salt - Plus more to taste
1 tsp - Black Pepper - Plus more to taste
60 ml - Unsweetened Nut Milk
½ tsp - Garlic Powder
Add frozen cauliflower to a microwave safe dish. Microwave for 4-5 minutes or until cooked through.
Add cauliflower and all remaining ingredients to a food processor. Blend on high until silky smooth.
Serve as a side or use it to top a seitan shepherd's pie.
*Notes:
Make sure to use silken tofu to ensure the mixture turns out creamy
Vegan Shepherd's Pie
390 g - Mashed Tahini Cauliflower - Sub mashed potatoes
110 g (About half large) - Yellow Onion - Diced
100 g (About 1 stalk) - Celery - Chopped
85 g (About 1 medium) - Carrot - Chopped
3-4 Cloves - Garlic - Minced
160 g - Seitan Beef Crumbles - Sub store bought vegan meat crumbles
35 g - Tomato Paste
5 g - Cornstarch - Optional
10 ml - Soy Sauce
120 ml - Red Wine - Sub vegetable broth
¼ tsp - Smoked Paprika
½ tsp - Black Pepper
¼ tsp - Garlic Powder
1 tsp - Kosher Salt - Plus more to taste
Instructions:
Preheat oven to 350F.
In a pan over medium high heat, using a non-stick method of choice (i.e. oil, nonstick cookware, cooking spray, etc), add onion. When onion begins to brown, add in celery carrot. Saute for another 3-4 minutes.
Turn heat to medium low and add in garlic and beef crumbles. When beef crumbles begin to brown, add in tomato paste, soy sauce, red wine, smoked paprika, black pepper, garlic powder, and salt. Stir in cornstarch. Saute until mixture has thickened.
Pour filling into a ceramic baking dish. Top with mashed cauliflower and bake covered for 20 minutes.
Optional Step: Place pie into the broiler uncovered for 7-10 or until top is crispy.
Portion onto plates and enjoy!
Alternatively, if making ahead of time, top with mashed cauliflower and store in the fridge for up to 3 days. Bake when ready to serve.
Need something else vegan and low carb to meal prep? Then this Bibimguksu recipe fits the bill!
#vegan #glutenfree #savory #lowcarb #keto #lunch #dinner