High-Protein Lentil and Sweet Potato Shepherd's Pie

Recipe Snapshot

• 60-minute bake that delivers 25 grams of plant protein and 9 grams of fiber.
• Lentils and mushrooms mimic hearty texture with lower saturated fat.
• Freezes well for up to two months; reheat straight from frozen.

Ingredients

Filling

• 1 tablespoon olive oil
• 1 yellow onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 8 ounces cremini mushrooms, chopped
• 1 1/2 cups cooked brown lentils (or canned, rinsed)
• 1 tablespoon tomato paste
• 1 tablespoon tamari
• 1 cup low-sodium vegetable broth
• 1 tablespoon fresh thyme leaves
• 1 teaspoon smoked paprika
• 1 teaspoon balsamic vinegar
• Sea salt and pepper

Sweet Potato Mash

• 2 pounds sweet potatoes, peeled and cubed
• 2 tablespoons olive oil
• 1/4 cup unsweetened plant milk
• 1 tablespoon nutritional yeast
• 1/4 teaspoon nutmeg
• Sea salt and pepper

Instructions

1. Prep potatoes: Boil sweet potatoes 12 minutes until tender. Drain, return to pot, and mash with olive oil, plant milk, nutritional yeast, nutmeg, salt, and pepper.
2. Saute aromatics: Warm olive oil in skillet. Cook onion, carrot, and celery 5 minutes. Add garlic and mushrooms; cook until moisture evaporates.
3. Build filling: Stir in lentils, tomato paste, tamari, broth, thyme, smoked paprika, and balsamic. Simmer 5 minutes until thickened.
4. Assemble: Spread filling in a baking dish. Dollop sweet potato mash on top and spread. Use fork to create ridges.
5. Bake: Bake at 400 F for 20 minutes until bubbling. Broil 2 minutes for browned top.

Why it works

Lentils provide iron, folate, and plant protein, while sweet potatoes deliver beta carotene. Nutritional yeast adds B vitamins and savory depth without dairy.

Make ahead

Assemble dish up to 24 hours ahead and refrigerate. Bake just before serving, adding 5 extra minutes to oven time.

Serving ideas

Pair with a crisp kale salad and quick pickled onions to balance richness.