https://www.lifestylefood.com.au/recipes/26768/shepherds-pie-with-winter-veg-mash

LifestyleFOOD.com.au

This versatile family meal from 'Wholesome Child: Complete Nutrition Guide and Cookbook' is loaded with vegetables and freezes well, so it’s a great one to keep on standby for busy days.

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Ingredients

  • For the mash

  • 3 cups (300g) cauliflower florets

  • 1 cup (150g) potato or white sweet potato, peeled and chopped

  • ½ cup (70g) parsnip, peeled and chopped

  • 1 tbs coconut oil or butter, melted

  • ½ tbs arrowroot powder

  • Pinch of sea salt

  • For the mince

  • 1-2 tbs coconut oil or olive oil

  • ½ brown onion, chopped

  • 1 leek, chopped

  • 2 garlic cloves, crushed

  • 1 medium-sized carrot, chopped

  • 2 celery stalks, chopped

  • 500g beef or lamb mince

  • ½ tsp ground cumin

  • 2 tbs mixed herbs

  • 2 tbs tomato paste

  • 1 tbs tamari sauce

  • 1 cup (250ml) homemade beef broth or low sodium beef stock

Method

  • 1.

    Preheat oven to 180 degrees Celsius.

  • 2.

    Fill a large pot with water and bring to the boil. Add cauliflower, sweet potato and parsnip and cook vegetables for about 10-15 minutes or until soft. Drain, rinse and allow to cool for a few minutes. Place all vegetables and coconut oil into a food processor and process until smooth. Add arrowroot powder and salt and process for another minute. Set aside.

  • 3.

    Meanwhile, heat coconut oil in a large pan and cook onion, leek, garlic, carrot and celery for three minutes or until they are soft. Transfer into a measurement jar or bowl and blend with a stick blender until smooth.  Set aside.

  • 4.

    In the same pan, cook the mince for five to 10 minutes, or until browned.

  • 5.

    Add vegetable mix, cumin, herbs, tomato paste, tamari sauce and beef stock and let simmer for another 10 minutes.

  • 6.

    Place the mince mixture into a large deep baking dish, then top with the cauliflower mash and bake uncovered for 20 minutes. To brown on top, drizzle with olive oil (it won’t brown on top as much as regular mash).

Nutritional information

Nutritional analysis per serving (10 servings)

  • Energy 222kj
  • Fat Total 15g
  • Saturated Fat 8g
  • Protein 10g
  • Carbohydrate 11g
  • Sugar 3g
  • Sodium 249mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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Notes

Serve immediately. Store in an airtight container in the fridge for up to 3 days or freeze for up to 4 months.

Tip: If your children don’t mind texture, leave out the step where you blend the onion, leek, garlic, carrot and celery and simply add them to the browned beef.

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