Vegetarian Shepherd's Pie

Vegetarian - Tips

This meatless comfort food is packed with high-antioxidant vegetables, plus curry's anti-cancer curcumin.

Brief

Servings: 6

Yield: 6 servings

Vegetarian Shepherd's Pie

Ingredients

2 tablespoons extra virgin olive oil

divided

1 large yellow onion

roughly chopped

4 cloves garlic

crushed

2 tablespoons curry powder

2 teaspoons ground cumin

2 small red or green bell peppers

chopped

3 cups cubed eggplant

with peel

1 (15 ounce) can diced tomatoes

½ cup water

1 ¼ pounds small red potatoes

halved

½ cup fat-free half and half (or milk)

1 cup frozen or fresh peas

½ cup grated Parmesan cheese

1 pinch Salt and freshly ground black pepper to taste

Tips

Directions

Step 1

Preheat oven to 400 degrees. In a large skillet over medium heat heat 1 Tb. oil; add onions garlic curry and cumin. Saute until onions are soft about 5 minutes. Remove to a bowl.

Step 2

Heat remaining oil in skillet; add peppers eggplant tomatoes and 1/2 cup water. Saute until soft about 20 minutes. Stir in onions. Place in a shallow 8-by-8- inch baking dish.

Step 3

In a saucepan boil potatoes until done. Drain and smash. Stir in half and half peas salt and pepper. Spread over vegetables and top with Parmesan.

Step 4

Bake 15 minutes. Brown in broiler. Serve.

Nutritional Information

Vegetarian Shepherd's Pie

Servings Per Recipe:6

Calories: 228.7

% Daily Value *

Protein: 8.9g 18%

Carbohydrates: 31.4g 10%

Dietary Fiber: 6.4g 26%

Sugars: 8.3g

Fat: 8g 12%

Saturated Fat: 2.4g 12%

Cholesterol: 8.4mg 3%

Vitamin A Iu: 1970.1IU 39%

Niacin Equivalents: 3.5mg 27%

Vitamin B6: 0.4mg 25%

Vitamin C: 53.3mg 89%

Folate: 60.5mcg 15%

Calcium: 181.8mg 18%

Iron: 4.1mg 23%

Magnesium: 53.2mg 19%

Potassium: 844.4mg 24%

Sodium: 307.4mg 12%

Thiamin: 0.2mg 18%

Calories From Fat: 72.3

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Nutrition information is provided for reference only. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.