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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 European,Irish
spoonacular Score:82%

Spoonacular Score: 82%

 

Vegetarian Mushroom Shepherd's Pie could be just the gluten free and dairy free recipe you've been looking for. This recipe serves 12 and costs $1.2 per serving. One serving contains 124 calories, 6g of protein, and 6g of fat. If you have bell pepper, soy granules, thyme, and a few other ingredients on hand, you can make it. This recipe is liked by 9 foodies and cooks. This recipe is typical of European cuisine. It is brought to you by Foodista. From preparation to the plate, this recipe takes roughly roughly 45 minutes. Overall, this recipe earns a super spoonacular score of 83%. Similar recipes are Vegetarian Mushroom Shepherd's Pie - With Vegan Version, Curried Vegetarian Shepherd's Pie with Portobello Mushroom Sauce, and Vegetarian Shepherd's Pie.

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

  • 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!

  • 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.

  • If you're worried about cholesterol and heart disease, you may have heard you should limit your egg consumption to one egg per day or eat only egg whites. However, new research suggests you might go ahead and eat your whole eggs. It turns out egg yolk contains valuable nutrients (the cartenoids that make it yellow are great for eye health, folic acid is great for brain health, and it has vitamins A, E, D, and K) and dietary cholesterol seems to have little influence on blood cholesterol levels.

  • 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!

  • get more health tips

Price Tips

  • 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).

  • 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.

Cooking Tips

  • 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.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • 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.

  • You might have heard that you should never wash mushrooms. Before you spend your precious time wiping down mushroom after mushroom with a towel, you should probably know that this is mostly a myth. While mushrooms can absorb a little water if you soak them long enough, the amount absorbed from a quick wash is not going to have much of an impact on your dish.

  • get more cooking tips

Green Tips

  • Choose free range or organic eggs whenever possible! Even though they are more expensive, eggs are generally cheap to begin with, and eggs from cage-free chickens are worth the extra cost.

  • 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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