Vegetarian

Meatless Shepard's Pie is for Dinner.

Meatless Shepard's Pie takes several minutes to prepare.

Meatless Shepard's Pie takes several minutes to cook.

Meatless Shepard's Pie makes 4 servings.

The ingredients for Meatless Shepard's Pie are:

1 Cup Dry Buckwheat Groats
1 Egg, lightly beaten
2 Cups Vegetable Stock
1/3 cup Whole Wheat Couscous
2 Tbsp Olive Oil
1 Large Onion, chopped
3 Medium Carrots, peeled and chopped
3 Celery Stalks, 2 outer &1 inner with leaves, chopped
2 Cloves Garlic, minced
4 Medium Poatotes, peeled and chopped
1 Tbsp Butter
1/4 Cup Skim Milk(can use soy)
1/2 Cup Frozen Corn
Salt and Pepper
Salt-free Multi-seasoning
1 1/2 Tsp Italian Seasoning
1 tbsp miso
1 tbsp water
1 tbsp butter
1/8 cup flour
1 1/2 cups vegetable broth
1 tbsp soy sauce or liquid amino acids
1 tbsp nutritional yeast
1/4 tsp black pepper

Here is how you make Meatless Shepard's Pie:

There are several steps to this recipe. It is possible to do many of them at the same time, if you want to.1. Boil chopped potatoes until fork tender. Drain well. Add butter and milk and mash with fork or potato masher. Salt and pepper and season to taste. Set aside.2. Add 1 cup of buckwheat to the beaten egg. Stir to coat evenly. Add wet buckwheat to a hot non-stick pan, stirring constantly until groats are dry and toasted. Take off heat and set aside.3. Saute chopped onions in 1 Tbsp olive oil, for about 5 minutes. Add the chopped celery, cook for about 5 more minutes. Add chopped carrots and minced garlic, add 1 tbsp olive oil, if necessary, cook until carrots are starting to soften about 7 minutes longer. Add italian seasoning, salt, pepper, and salt free seasoning to taste.4. Add toasted Groats to the sauteed vegetables. Add the 2 cups veggie stock and bring to boil. Lower heat and simmer about 15 minutes until the groats are the right texture(soft but still toothy) and most water is cooked out. Add the 1/3 cup of whole wheat couscous, cover and set aside.5. Miso Gravy-Add miso to water. Brown flour in butter. Add miso/water, broth, liquid aminos, and nutritional yeast. Thicken while wisking.6. Putting it all together. Add gravy to the buckwheat/couscous and veggies. Layer casserole dish with buckwheat, then a layer of corn, then a layer of the potatoes.Bake in a 350 oven for 30 minutes until brown and bubbly.Number of Servings: 4Recipe submitted by SparkPeople user THAMESARINO.

The nutritional information for Meatless Shepard's Pie is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 594.2

• Total Fat: 16.1 g
• Cholesterol: 68.7 mg
• Sodium: 1,214.5 mg
• Total Carbs: 100.2 g
• Dietary Fiber: 12.4 g
• Protein: 17.2 g