I remember as a kid my mom would make shepherds pie for us. It had full fat hamburger, a couple of green beans, a can of tomato soup (with high fructose corn syrup in it), some mashed potatoes (made with butter and milk) on top of that mixture and melted cheese on top of those. I was never a fan of meat even as a kid so I would eat the beans and liked the taste of the soup on them. I loved the mashed potatoes and was always a fan of cheese so I would always leave a plate of greasy meat after I was finished eating all the rest and always thought it looked so nasty. Little did I know how horrible all of that with the exception on the beans were for my body. My mom did not know any better she cooked what her mom cooked and we were eating from all the food groups so we thought it was healthy.
When I turned vegetarian (lacto-ovo) I would use Boca burger or other imitation meat crumbles instead of the hamburger and then do the rest the same as she did except I doubled the yummy green beans and I loved it. Then I switched to vegan and thought I would never enjoy it again if I could not eat it with the butter in my potatoes and the cheese on the top. I was wrong.
I started to search the Internet for vegan versions and experimented with different ones and then put my own version together. Sometimes I still use Boca or other crumbles in it but I really like the vegetables in the nice gravy and there is not need for cheese if you make the potatoes right. I use garlic powder, soy milk and a little bit of vegan butter and they are rich and creamy. You can use what ever type of beans you want and of course you can add your imitation burger crumbles if you want to as well. I am not a fan of mushrooms but for most they would make a nice “meaty” addition.
- The fiber in Potatoes are half soluble and half insoluble which helps to keep you regular and lower your cholesterol.
- A one cup serving of pinto beans provides 24.8% of the daily recommended intake for iron.
- Regular consumption of onions has been show to lower cholesterol and high blood pressure.
- Click here to read more food fact
Produce Potato Pie
Serves approx 6
10 potatoes (Yukon gold or red are the creamiest)
1 1/2 cups of soy milk
1-2 Tablespoons of vegan butter (optional)
1 teaspoon garlic powder
1/2 teaspoon sea salt
1 onion, diced
4 cloves of garlic, mince
2 stalks of celery, chopped
2 carrots, chopped
3 cups of vegetable broth
1 can of pinto or other beans of your choice
2 cups of green beans cut into 1 inch pieces
2 cups of spinach leaves, chopped
1/2 teaspoon dried rosemary
1 teaspoon ground thyme
1/4 teaspoon sage
1/2 teaspoon oregano
1/2 teaspoon basil
1/2 teaspoon sea salt
1 tablespoon corn starch
2 tablespoons of water
Cut the potatoes into cubes and put into a large pot of water. Cover with a lid and bring to a boil. Turn to simmer and cook until the potatoes are tender. Drain, place in a large bowl or a Stand Mixer and add spices then mix until smooth adding the milk as you go to your desired constancy. Cover the bowl with a towel to keep the heat in.
While Potatoes are cooking cut all your vegetables and then add them all to a large pan along with all the spices and vegetable broth (keeping the corn starch and water out). Bring to a boil, reduce to a good simmer and cover to cook thoroughly. When the vegetable are softened mix together the corn starch and the water and pour into the pan to thicken. Stir constantly until it is thick and remove from the heat.
Place a heaping pile of the vegetable mix on a plate and top with mashed potatoes. ENJOY!