Tempeh Shepherd’s Pie
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Veg08 | 4 | Servings | |
INGREDIENTS
| 2 | T | Extra virgin olive oil |
| 2 | Cloves garlic, minced | |
| 1 | Onion, chopped 1 cup | |
| 1 | c | Red bell pepper, diced |
| 8 | oz | Tempeh, cut in 1/2-inch |
| cubes | ||
| 1 1/2 | T | Natural soy sauce |
| 1/2 | t | Dried sage |
| 1/4 | t | Dried thyme |
| 1/4 | t | Black pepper |
| 3 | T | Dry red wine |
| 2 | T | Brewer's yeast |
| 1 | T | Barley malt syrup |
| 3/4 | c | Fresh or frozen corn |
| kernels about 1 med. | ||
| ear | ||
| 2 | c | Tomatoes, skinned and seeded |
| 4 fresh OR | ||
| 1 16-oz can | ||
| 1/3 | c | Tomato juice |
| 1 1/2 | lb | Potatoes, peeled and boiled |
| 1/2 | c | Plain soy beverage |
| 1/2 | t | Sea salt |
| 1 1/2 | T | Corn oil |
| Chopped fresh parsley, for | ||
| garnish |
INSTRUCTIONS
For filling: In a heavy saucepan, heat the oil and saute the garlic and onion until translucent, about 5 minutes. Add the red pepper, reduce the heat, and continue to cook until tender, about 10 minutes. In a medium bowl, combine the tempeh cubes with the soy sauce, sage, thyme, black pepper, wine, yeast and barley malt. Add this mixture to the onions and pepper and cook 5 minutes stirring often. Stir in the corn kernels, tomatoes, and juice. Allow to simmer 15 minutes over a low flame. Remove from heat, and cool to room temperature. For topping: Preheat oven to 350 degrees. In a large bowl, using a potato masher or heavy fork, mash together the potatoes and the soy beverage, salt, and corn oil. Do not use a blender or food processor, because they will make the potatoes gummy. Pour the filling into an oiled heat-proof serving dish. Spread mashed potatoes evenly over the filling. Cover with foil and bake for 30 minutes. Remove foil and continue to bake an additional 10 minutes, browning the top. Garnish with chopped parsley. Recipe by: The Natural Health Cookbook Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 412
Calories From Fat: 56
Total Fat: 6.7g
Cholesterol: 0mg
Sodium: 573.3mg
Potassium: 1361mg
Carbohydrates: 75.8g
Fiber: 8g
Sugar: 11.7g
Protein: 16.2g