| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Eggs, Dairy | Vegan | Vegetable | 6 | Servings |
INGREDIENTS
| 2 1/2 | c | Of water |
| 1 | c | Lentils |
| 1/2 | c | Barley |
| 1 1/2 | c | Vegetable broth |
| 2 | Diced carrots or any | |
| veggie that you chose. | ||
| Frozen mixed veggies work | ||
| well too. | ||
| 2 | Chopped onions | |
| 1 | c | Chopped mushrooms |
| 1 | 28-oz tomatoes chopped | |
| reserve liquid in case | ||
| you | ||
| need to add extra later | ||
| 2 | To | |
| 3 | Cloves garlic, crushed | |
| 2 | T | Flour |
| 2 | t | Parsley |
| 6 | Potatoes cooked and mashed | |
| with water or soy milk | ||
| for | ||
| VEGAN or with evaporated | ||
| skim milk for LACTO-OVO | ||
| Salt and pepper |
INSTRUCTIONS
Date: Thu, 28 Mar 96 15:52 PST From: ddevries@wimsey.com (David DeVries) To Zoe Sodja who was looking for a vegan shepherd's pie recipe. This is one I make all the time, even my kids will eat it and that's saying something. Bring water to a boil, add lentils and barley. Cover and simmer for 30 minutes until water is absorbed. Heat broth in dutch oven, add garlic, carrot or other veggies and onion and cook until tender. Add tomatoes, mushrooms and spices and cook for 5 minutes. Mix flour with a little bit of water and add to the mixture. Stir and cook over low heat until thickened adding some of the reserved tomato liquid if necessary. Add barley and lentils and combine well. Top with mashed potatoes and sprinkle with salt & pepper, cornflake crumbs or whatever you wish and bake at 350 degrees for 30 minutes (45 minutes if made ahead and at room temp.) This recipe feeds 6 to 10 people, depending on whether you have a salad with it. You can also divide it among 3 or 4 containers and freeze for later. FATFREE DIGEST V96 #87 From the Fatfree Vegetarian recipe list. Downloaded from Glen's MM Recipe Archive, http://www.erols.com/hosey.
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Nutrition (calculated from recipe ingredients)
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Calories: 1323
Calories From Fat: 463
Total Fat: 51.8g
Cholesterol: 496mg
Sodium: 1046.9mg
Potassium: 2309.8mg
Carbohydrates: 51.6g
Fiber: 13.4g
Sugar: 5.9g
Protein: 156.3g