Fructose Free Vegan Shepherd's Pie

Total time1 hr 20 min

Prep time25 min

Cook time55 min

5.0

(23)

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Ingredients

6 servings

For the mashed potato topping

2 lbs russet potatoes, peeled and cut into 2-inch chunks
3 tbsp vegan butter
½ cup plant-based milk, warmed
¾ tsp salt, divided
¼ tsp black pepper

For the filling

2 tbsp olive oil
1 medium yellow onion, finely diced
3 medium carrots, peeled and diced
2 stalks celery, diced
3 cloves garlic, minced
2 tbsp tomato paste
1 cup dry green or brown lentils, rinsed
1 can (14 oz) diced tomatoes
Ingredient note
Tomatoes carry a little excess fructose that a low fructose diet watches in larger servings; the small amount used here keeps the fructose load low, so it is likely Low Fructose. If you prefer to always avoid diced tomatoes, please tap it and change its rating to Red.
2 cups vegetable broth
1 cup frozen peas
1 tbsp vegan worcestershire sauce
1 tsp fresh thyme leaves or ½ tsp dried thyme
1 tsp fresh rosemary, finely chopped, or ½ tsp dried rosemary
½ tsp smoked paprika
½ tsp salt
¼ tsp black pepper

For serving

1 tbsp fresh parsley, chopped (optional)

Instructions

1
Preheat the oven to 400°F (205°C). Place the potato chunks in a large pot, cover with cold salted water by 1 inch, and bring to a boil over high heat. Reduce to a steady simmer and cook until the potatoes are completely tender and a fork slides through without resistance, about 15–18 minutes. Drain well.
2
Return the drained potatoes to the pot and mash with the vegan butter and warmed plant-based milk until smooth and creamy with no lumps remaining. Season with 3/4 tsp salt and 1/4 tsp black pepper. Set aside.

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