I love any kind of food that can be made as single servings or one dish that can WOW anybody. Well ,this Healthy Vegan Sweet Potato Shepherd’s Pie is the one. Hearty flavorful tofu and veggies topped with the fluffiest, most delicious mashed sweet potato topping and baked until the potato topping is crispy and oh so delicious.
So what is shepherd’s pie anyway? I mean we hear it all the time and I have been eating it since I could remember (when I used to eat meat). Now I needed a meatless version that packs a punch of flavor that even my husband would approve of. Not an easy task.
The definition of Shepherd’s Pie
A dish of ground meat under a layer of mashed potatoes. Does not sound very appetizing right? Plus the whole “ground meat” thing doesn’t work for me. So I decided to switch up the traditional version and convert it to a vegan option that everyone can enjoy!
How to make this incredibly Healthy Vegan Sweet Potato Shepherd’s Pie
I started by prepping my fluffy sweet potato topping. Peeled and cut the potatoes and boiled them to tender mash-able perfection.
While they cooked I got started on my incredible filling. I swapped out the meat with healthy crumbled tofu, seasoned it with herbs and spices, tomato sauce, Worcestershire sauce and veggie stock and cooked it until the tofu was crispy and full of bold meaty flavors.
Sautéed some hearty mushrooms and onions until they were all brown and caramelized with their own natural flavors. YUM!
Added in some peas and more delicious herbs and spices and the filling for this nutritious shepherd’s pie was ready. SO GOOD!
Finally, it was time for me to assemble my masterpiece and bake it all up to incredibly flavorful tasty perfection. I simply filled little ramekins with the filling about 3/4 of the way to the top and then filled each to the brim with the most amazing fluffy sweet potatoes. Ready to be baked until the potatoes were nice and crispy.
You can also make this in one dish. Just fill a pie dish with the filling, top it with the sweet potatoes and bake it and it turns out just as good. There is just something really sweet and beautiful about making this in individual ramekins. They are just too cute!
It only takes about 25 minutes and well worth it since once it comes out the potatoes are crispy and all of the flavors from the filling have simmered together underneath the bed of sweet potato. My mom was even impressed with this dish and she is a tough critic so I know you are all going to LOVE it! Plus it’s low in calories, packed full of plant based protein and full of good for your veggies that will leave you feeling satisfied and full of energy. I paired this with my Mind Blowing Kale Salad and it was a picture-perfect date night dinner.
- 3 medium sweet potatoes, peeled and cubed
- 1 block extra firm tofu
- 1 cup baby Bella mushrooms, diced
- 1 small onion, diced
- 2 cloves of garlic, minced
- 1.5 cups of fresh or frozen peas
- 2/3 cup vegetable stock
- 1 tablespoon Worcestershire sauce
- 1 tablespoon onion powder
- 1 tablespoon garlic powder
- 1 teaspoon chili powder
- 1 tablespoon thyme
- 1/4 cup spaghetti sauce
- 2 tablespoons olive oil
- 1 tablespoon vegan butter
- 2 tablespoons unsweetened plain almond milk
Make the mashed sweet potatoes
- Place the diced sweet potato in a medium saucepan, cover the potatoes with water, bring to a boil on the stovetop and simmer until the potatoes are tender and mash-able, about 15 minutes.
- Drain and place back into the pot. Add the vegan butter, 1 tablespoon of olive oil, almond milk, 2 tablespoons of the veggie stock, salt and pepper and mash. Add in the thyme and minced garlic and stir. Yum!!!
Make the filling:
- Heat up a medium size cast iron skillet with 1 tablespoon olive oil. Using your hands, crumble the block of tofu into the pan. Add a pinch of salt and pepper and stir. Let that cook for 7-10 minutes, stirring and scraping the tofu getting the crispy bites off of the bottom of the pan a few times.
- Add in the Worcestershire and tomato sauce and stir. Add in the garlic powder and chili powder, salt and pepper and sauté for a few minutes.
- Add in 1-2 tablespoons of the veggie stock and stir, scraping the bottom of the pan. Cook for 2 more minutes. Remove the tofu from the pan and set aside in a small bowl.
- Add some more olive oil to the pan and toss in the onions and mushrooms. Cook for 3-5 minutes until the onions are translucent and the mushrooms are nice and browned.
- Add in a pinch of salt and pepper and stir. Add in the peas and 1/4 cup of veggie stock. Cook for 3-4 minutes until the peas are cooked through.
- Add the tofu mixture to the veggies and stir to combine everything. Add more veggie stock if the mixture looks too dry.
Assemble the Shepherd's Pie:
- Preheat the oven to 375F degrees.
- Spray 6 ramekins with cooking spray and place them on a baking sheet.
- Fill each ramekin 3/4 of the way with the tofu veggie mixture.
- Fill each ramekin the rest of the way with the mashed sweet potato.
- Spray the tops with olive oil spray and sprinkle with salt and pepper.
- Bake for 20 minutes.
- After 20 minutes, increase the oven temperature to 400F degrees and bake for 5-7 more minutes until the tops are nice and crispy brown. Watching them so they don't burn.
- Remove, let cool for a few minutes and ENJOY!!!
You can also make this in a pie dish for a one dish meal by spraying the pie dish with cooking spray, layer in the tofu veggie filling and topping with the mashed sweet potato. Bake at the same time intervals noted in the recipe.
Nutrition Information:Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 185 Total Fat: 3.1g Saturated Fat: 0g Cholesterol: 2.1mg Sodium: 35mg Carbohydrates: 25.4g Fiber: 6.2g Sugar: 3.4g Protein: 10g