The perfect Thanksgiving Main Dish: Healthy Shepherd’s Pie recipe
Is there anyone out there who isn’t enthralled by the festive season? The twinkling lights, merry laughter, joyous moments of family bonding over the dining table – it is all blissful, unfiltered, and real. And no matter how old we grow, we all cherish and look forward to creating happy memories in this season. Today I will bring you a healthy Shepherd’s pie recipe.
This year though, we would probably tone down the celebrations a bit – sticking to decorations and, well, lip-smacking food! Every occasion calls for a delectable recipe. But how about making it healthy and plant-based this time around?
If you’re wondering what is a healthy Thanksgiving plant-based dish, sit back and relax because I’ve got you one today! Gear up for one of my favorite Thanksgiving vegetable recipes – Shepherd’s Pie with the most out-of-the-box ingredients – Lentil and Sweet Potato!
While the usual Shepherd’s Pie is a meat-based dish, we’re going to cook it up with vegetables. Now that you’ve decided to start living a healthy lifestyle, let’s give plant-based Thanksgiving a go this year to strengthen your resolution.
Let’s understand the benefits of the main ingredients of this recipe:
Since forever, these tiny looking beans have been an integral part of cuisines across the world. Just imagine, lentils have been around since 8000 B.C! Known for its high nutrition levels, people back then amply used lentils in their diets until it became a staple. Just pop into any Asian or African kitchen, and I’m sure you’ll be surprised by the generous usage of lentils in almost every other food item!
The reason why I have included this ingredient in today’s Thanksgiving vegetable dish is pretty simple – the beans are a perfect replacement for the protein you get from meat. It is one of the richest, cheapest, and readily available sources of plant-based protein.
If you consume lentils regularly, you wouldn’t have to worry about iron, phosphorous, and manganese levels at all – these seeds of legumes give you ample to cover a major percentage of your RDI (Recommended Daily Intake).
Lentils are super rich in fiber, so you wouldn’t have any stomach issues after consuming them. They’re also rich in healthy intestinal bacteria and tremendously contribute to improving the health of your gut. According to studies, lentils have loads of anti-cancer properties too. If you don’t want to steer clear of lifestyle ailments, simply consume phytochemical-rich lentils!
Above everything, lentils keep you full for a longer time – so you needn’t worry about those untimely hunger pangs at all!
Lentils obsessed? Don’t worry I have you covered, check this out!
Sweet potatoes over potatoes – any day, every day! While there are hundreds of types of sweet potatoes, each of them has similar nutritional content in them. Sweet potatoes are perfect for maintaining the health of your eyes – so much so that if you consume one sweet potato every day, you get almost 400 times your daily vitamin A requirement right away!
These humble sweet tubers work to build your immune system, improving your defense against germs, bacteria, and viruses. In times when we’re reeling under a pandemic, could you think of a better, tastier, and healthier immunity builder?
Sweet potatoes are also exceptionally beneficial for your reproductive organs, as well as your heart and kidneys. They are loaded with carotenoids, which are a type of antioxidant. These antioxidants revitalize your cells, protecting them from day-to-day damage.
They also have loads of anti-inflammatory properties. Sweet potatoes keep fat cells from growing in your body, thus helping you lose weight quickly.
I’ve listed enough reasons to convince you why lentils and sweet potatoes are the perfect substitutes for meat in my Shepherd’s Pie recipe. I cannot wait any longer to share the recipe with you, so here it is!
- 4 sweet potatoes medium
- 1/2 cup onion diced, chopped into small chunks
- 1/2 cup carrot diced, chopped into small chunks
- 4 1/2 cup red lentils cooked
- 30 oz tomatoes diced, can
- 2 tbsp soy sauce or tamari
- 2 tbs oat milk
- 1 pinch Pink Himalayan Salt
- 1 tbsp nutritional yeast
- Preheat the oven to 350F
- Peel and chop the sweet potatoes into small chunks. Place them in an oven plate and put them in the oven for 30 min prox. Check them occasionally to see if they are tender. When they are, take them out of the oven and set them aside.
- Place a large skillet over medium heat, when heated add a tbsp of water, and cook the veggies until soft.
- Then add the lentils, and allow them to cook for another couple of minutes.
- Finally, add the tomatoes and the soy sauce, and let it simmer for 10-15 minutes.
- Meanwhile, mash the sweet potatoes using a bit of oat milk to help get a perfect consistency.
- Add the lentil filling to a baking plate, top with the sweet potato mash, and sprinkle with the Nutritional yeast. Bake in the over for another 15 minutes until the top is golden.