Traditionally, Shepherds pie is made in winter with creamy, cheesy mashed potato on top, making it the perfect, warming comfort dish. I can conjure up images in my mind of sitting around a fireplace with a steaming bowl of Shepherds pie, just hot enough to slightly scald my tongue. It’s a hearty, healthy meal already, especially if you sub the potato mash for sweet potato, but I have come across and tested out an even healthier version. It is perfect for those who are low carb, but still just as delicious and comforting. It’s also lighter on the stomach, making it a great lunch or dinner option on those grey days when it’s supposed to be summer.
The recipe is Cauliflower Shepherds Pie. I came across the recipe recently when I was doing my meal prep for the week. I knew the week was going to be cool, grey and drizzly despite being the middle of February and summer. Typical melbourne. I was looking for something with lots of veg and protein to get me through the work week. This recipe subs the mashed potato for mashed cauliflower. I normally thoroughly dislike cauliflower, but to keep my vegetables varied, I’ve been trying to add it to my meals where ever I can hide it. While I do eat most vegetables these days I am still picky so I subbed the green beans for peas. I also subbed the beef mince for roo mince as I prefer the flavour and because I’m in need of the extra iron. If you want an extra protein hit I suggest adding in kidney beans to the mince.
This dish is definitely the best way to sneak in a heap of extra vegetables if you’re trying to up your veggie intake or just picky. I did have trouble mashing up the cauliflower, I don’t think I steamed it for nearly long enough so it was a bit lumpy. That didn’t matter though as it all ended up mixed through the mince by the time I got round to eating each day for lunch.
- 1 tbsp coconut oil
- 2 cloves crushed garlic
- 1 red onion, finely diced
- 500g organic beef or roo mince, or any mince that takes your fancy really
- 1 large carrot finely diced
- 1 zucchini, finely diced
- 150g chopped green beans or peas
- 1 head of broccoli, cut into small florets
- 700ml organic tomato passata
- 1 tbsp dried thyme
- 1 small head of cauliflower, cut up and steamed
- 1/4 cup milk of choice
- Sea salt and ground pepper
- 2 tbsp finely grated Parmesan
- In a large frying pan, heat the oil over a medium to high heat. Cook the garlic and onion for about five minutes or until softened. Add the mince and cook until browned.
- Add the carrot, zucchini, peas and broccoli to the pan and cook forum 3-4 minutes. Add the tomatoe passata and thyme, stir through and cook for 10 minutes or until the vegetables are tender.
- Season and soon the mince mixture into a lightly greased baking dish.
- Preheat the oven grill to medium-high.
- Place the steamed cauliflower and milk into a large bowl and roughly mash. Season and spoon over the mince. Sprinkle with the Parmesan cheese and lightly coat with olive oil.
- Grill for 5-10 minutes, or until lightly browned.
*Recipe Tested from Jessica Sepel’s book The Healthy Life*