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Vegetarian Mushroom Shepherd's Pie

 
One serving costs about $1.2

$1.20 per serving

11 people like this recipe

11 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

12 gluten-free,dairy-free,gluten free,dairy free antipasti,starter,snack,appetizer,antipasto,hor d'oeuvre European,Irish
spoonacular Score:87%

Spoonacular Score: 87%

 

The recipe Vegetarian Mushroom Shepherd's Pie could satisfy your European craving in about 45 minutes. For $1.2 per serving, this recipe covers 16% of your daily requirements of vitamins and minerals. One serving contains 124 calories, 6g of protein, and 6g of fat. This recipe serves 12. It is a good option if you're following a gluten free and dairy free diet. Head to the store and pick up egg, ground pepper, thyme, and a few other things to make it today. It works well as a hor d'oeuvre. It is brought to you by spoonacular user cabowman. Similar recipes are Vegetarian Mushroom Shepherd's Pie, Vegetarian Mushroom Shepherd's Pie - With Vegan Version, and Curried Vegetarian Shepherd's Pie with Portobello Mushroom Sauce.

Ingredients

Servings:
2.21 lb
2.21 lb red skin potatoes
red skin potatoes
3.53 oz
3.53 oz soy lecithin granules
soy lecithin granules
2.21 lb
2.21 lb mushrooms
mushrooms
1
1  carrot
carrot
1
1  red bell pepper
red bell pepper
2
2  diced onions
diced onions
1 bunch
1 bunch dill
dill
1 bunch
1 bunch parsley
parsley
2
2  dry egg
dry egg
some
some sea salt
sea salt
0.5 tsps
0.5 tsps ground pepper
ground pepper
1 tsp
1 tsp sweet paprika
sweet paprika
1 Tbsp
1 Tbsp dry thyme
dry thyme
2 Tbsps
2 Tbsps sunflower oil
sunflower oil
2.21 lb red skin potatoes
2.21 lb
red skin potatoes
3.53 oz soy lecithin granules
3.53 oz
soy lecithin granules
2.21 lb mushrooms
2.21 lb
mushrooms
1  carrot
1
carrot
1  red bell pepper
1
red bell pepper
2  diced onions
2
diced onions
1 bunch dill
1 bunch
dill
1 bunch parsley
1 bunch
parsley
2  dry egg
2
dry egg
some sea salt
some
sea salt
0.5 tsps ground pepper
0.5 tsps
ground pepper
1 tsp sweet paprika
1 tsp
sweet paprika
1 Tbsp dry thyme
1 Tbsp
dry thyme
2 Tbsps sunflower oil
2 Tbsps
sunflower oil

Equipment

baking paper
baking paper
food processor
food processor
frying pan
frying pan
spatula
spatula
oven
oven
pot
pot
baking paper
baking paper
food processor
food processor
frying pan
frying pan
spatula
spatula
oven
oven
pot
pot


Instructions

Peel potatoes and put them in a large pot filled with water. Boil them until they're tender. Mash them and let them cool for a while. Chop the mushrooms, carrot and red bell pepper. Add them into your food processor and pulse until all ingredients are well mixed together. Heat oil in a large skillet. Add the mixture above, diced onions, chopped dill and parsley, soy granules, eggs (or egg substitute) and spices. Saut for 10 minutes. * I added the soy granules without boiling them because the mushrooms contain a lot of water and these soy granules will absorb all excess water. Put some parchment paper on the bottom of a casserole. Divide the mashed potatoes in two. Place the first half in the casserole and spread it with a spatula. Add the filling. Place over the other half of mashed potatoes. Heat your oven at 392. Put the casserole in the oven. Cook for 40 minutes. Don't serve immediately. Let it cool for at least half an hour.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.20
Ingredient
1 kg red skin potatoes
100 grams soy lecithin granules
1 kg mushrooms
1 carrot
1 red bell pepper
2 diced onions
1 bunch dill
1 bunch parsley
2 dry egg
½ teaspoons ground pepper
1 teaspoon sweet paprika
1 tablespoon dry thyme
2 tablespoons sunflower oil
Price
$1.78
$2.21
$5.56
$0.11
$0.60
$0.48
$0.04
$2.26
$0.48
$0.03
$0.06
$0.37
$0.38
$14.36

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

Price Tips

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

Cooking Tips

  • Don't have fresh herbs? Substitute dried herbs, but use about 1/3 less because dried herbs are more potent than fresh.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • Fresh herbs should be added toward the end of the cooking process — even at the very last minute?especially delicate herbs like cilantro, basil, and dill. Hardier herbs like bay leaves, rosemary, and thyme can be added earlier.

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

  • get more cooking tips

Green Tips

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

  • Good news for mushroom lovers: according to the Environmental Working Group (EWG), mushrooms are pretty "clean" when it comes to pesticide residue, so you do not have to splurge on extra-expensive organic mushrooms (unless you want to!)

Disclaimer

Nutritional Information

Quickview
123 Calories
5g Protein
5g Total Fat
23g Carbs
35% Health Score
Limit These
Calories
123
6%

Fat
5g
9%

  Saturated Fat
1g
7%

Carbohydrates
23g
8%

  Sugar
6g
7%

Cholesterol
27mg
9%

Sodium
53mg
2%

Get Enough Of These
Protein
5g
11%

Vitamin K
81µg
78%

Vitamin C
30mg
37%

Vitamin A
1722IU
34%

Vitamin B2
0.42mg
25%

Potassium
753mg
22%

Fiber
5g
21%

Vitamin B3
4mg
21%

Copper
0.41mg
20%

Vitamin B5
1mg
17%

Vitamin B6
0.31mg
15%

Phosphorus
150mg
15%

Selenium
10µg
15%

Folate
49µg
12%

Manganese
0.23mg
12%

Vitamin B1
0.16mg
11%

Iron
1mg
10%

Vitamin E
1mg
9%

Magnesium
34mg
9%

Zinc
0.94mg
6%

Calcium
31mg
3%

Vitamin D
0.31µg
2%

Vitamin B12
0.1µg
2%

covered percent of daily need

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