Vegetarian Shepherd’s Pie

  • Yield: 6 to 8 servings


Sweet Potato-Orange Crust:
5large sweet potatoes, unpeeled (about 2 pounds)
1cup orange juice, warmed slightly*
1/2teaspoon cinnamon
1/4teaspoon nutmeg
-- Salt and freshly ground black pepper, to taste
1tablespoon salted butter, optional
Seitan and Vegetable Filling:
2tablespoons olive oil
1pound seitan, chopped
1medium onion, chopped
1large carrot, chopped
1large parsnip, peeled and chopped
2-- ribs celery, chopped
1teaspoon minced fresh thyme leaves or 1/2 teaspoon dried
2medium portobello mushrooms, chopped
2tablespoons low-sodium tamari or soy sauce
1/2cup frozen peas, thawed
1cup vegetable broth or packaged vegetarian gravy prepared according to package directions for a thicker filling
-- Salt and freshly ground black pepper, to taste
1/2cup chopped walnuts


  1. To make crust: Preheat oven to 375F. 
  2. Roast potatoes 45 minutes until tender. Cool slightly, peel and mash. Add remaining ingredients (including butter if your diet allows) and combine well; set aside. (This can be prepared up to two days ahead.)
  3. To make filling: Preheat oven to 350F. 
  4. Heat oil over medium-high heat in a large skillet. Add seitan; saute 1 minute until slightly browned. Add onions, carrots, parsnips, celery, thyme and mushrooms. Saute 5 minutes until browned. Add tamari, peas and broth or prepared gravy. Simmer 10 minutes until vegetables are tender but firm. Season with salt and pepper. Pour vegetables into a 2 1/2-quart casserole (4 to 5 inches deep). Spread crust mixture evenly over the filling. Sprinkle with walnuts. Bake 25 minutes or until crust is golden and the filling bubbles. Serve with a spoon.

Nutritional Info *per serving

  • Calories 300
  • Fat 13g
  • Cholesterol 0mg
  • Sodium 798mg
  • Carbohydrate 33g
  • Fiber 6g
  • Protein 16g