Perfect prebiotic shepherd’s pie

By Sari Huhtala

For an ultra nutritious and delicious twist to the traditional, plain old, hard-to-digest shepherd’s pie, try this lentil version. Lentils are super easy to digest and are a fabulous source of prebiotic carbohydrates, which helps keep the gut healthy. Prebiotics are like food for probiotics – they work synergistically to promote the growth of healthy gut bacteria.

Just a half cup of lentils gives you nine grams of protein, a third of your daily fibre needs, along with iron, magnesium, potassium, manganese and more, and they offer up some amazing antioxidants.

Lentil shepherd’s pie

• 2 cups broth (bone broth, mushroom, or vegetable)
• 1 cup brown or green lentils
• 1 tbsp miso (optional)
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1 tsp dried thyme or tbsp fresh thyme
• 1 tbsp garlic powder
• 2 sweet potatoes, diced
• 1 cup rutabaga, diced
• ½ cup squash or pumpkin, diced
• ½ cup carrots, small diced pieces
• ½ cup peas
• 1 tsp salt
• ¼ cup nutritional yeast (optional)

Measure and rinse one cup of dry lentils and add to medium saucepan. Add two cups of broth and simmer on medium low for 20 to 30 minutes until water is absorbed. If broth is unsalted, add salt to taste. If adding miso paste, add during the last few minutes of cooking time. Set aside cooked lentils.

Boil sweet potatoes, rutabaga and squash while cooking lentils. Rutabaga requires a longer cooking time so add rutabaga to boiling water first for about 10 minutes. Once veggies are cooked, strain the water into a cup (use for a soup later, and possibly some when mashing the vegetables). Mash the vegetables into mashed potato consistency, adding a touch of olive oil or butter, 1 tsp salt and ¼ cup of nutritional yeast, if using.

In a frying pan, add a couple of tablespoons of olive or avocado oil, and heat on medium low. Add chopped onions and garlic and sauté till soft. Pour cooked lentils on top. Add garlic powder and thyme and stir. Cook for about five minutes. Set aside.

Cook carrots and peas till soft, then drain.

In an 8X8-inch casserole pan or a loaf pan, layer ingredients. I like to add a touch of olive oil to the bottom of the pan. Spread lentils on bottom, then peas and carrots, then top with veggie mash. Bake at 350 degrees F for about 20 minutes if making right away. Or store in fridge for up to three days before baking for about 30 minutes, or freeze for later.

Sari Huhtala is the creator, publisher and editor of Alive and Fit Magazine, which was created in 2007.  She has over 25 years of experience in journalism and over 15 years of experience as a certified personal trainer and fitness instructor, and is a holistic chef, offering holistic cooking and edible wilds workshops. She is an organic farmer, wild-crafter and grandmother, who has spent over 20 years navigating a holistic, healthy path for her family. Reach her at friends@thelaughingforest.ca