Hi! Here we are once again posting a new video, which today is for a delightful shepherd’s pie.
INGREDIENTS (US):
Filling:
3oz white onion
1.5oz celery
3oz carrots
4oz mushrooms, best varieties are portobello and chestnut
1 garlic clove
½ tsp fresh herbs (sage, rosemary, thyme)
black pepper
2oz peas
8oz cooked brown lentils
1 tsp white or brown miso
1 tbsp tomato concentrate
1 tbsp tamari soy sauce
1 tsp cider vinegar
¾ cup water
1 tbsp all-purpose flour
Topping:
14oz floury potatoes, steamed
back pepper
½ cup non-dairy milk
When measuring ingredients, make sure that all the measurements are level. This means discarding the ingredients that rise above the rim of the measuring cup, tsp, tbsp etc. The back of a straight knife works perfectly for this.
INGREDIENTS (International):
Filling:
90g white onion
45g celery
90g carrots
120g mushrooms, best varieties are portobello and chestnut
5g garlic
fresh herbs (sage, rosemary, thyme)
black pepper
60g peas
120g cooked brown lentils
6g white or brown miso
15g tomato concentrate (paste)
15g tamari soy sauce
5g cider vinegar
180g water
9g all-purpose flour, or plain gluten free flour
Topping:
400g floury potatoes, steamed
back pepper
100g non-dairy milk, you might need more depending on the quality of the potatoes
TIMES, YIELD and INFO:
Makes: 2-3 servings
Preparation time: 15 minutes
Cooking time: 30 minutes
Cooking temperature: Grill or 230°C (450°F)
Storage times: Keeps for 2 days in the fridge
NUTRITIONAL INFO:
Serving Size: 300g – 10.5oz
Calories: 195kcal
Total Carbohydrate: 40g
Starch: 1g
Sugars: 7g
Dietary Fiber: 7g
Total Fat: 1.1g
Saturated Fat: 0.2g
Unsaturated Fat: 0.9g
Protein: 8.4g
Sodium: 243mg
Water: 247g
CALORIC RATIO:
82% Carbs
4% Fats
14% Protein
Video Rating: 4 / 5
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