Healthy Lectin Free Shepherd’s Pie

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I wanted to start by reminding people about the common dietary concern: lectins. If you don’t know about Lectins, they are proteins found in certain plants that can be tough on the digestive system for some folks and attack the lining of the gut. That’s why more and more people are looking to reduce their lectin intake. I found it difficult to find lectin free recipes online, let alone specific recipe’s we might be thinking of doing like shepherd’s pie.

So here’s what I did: I decided to create our own version of a comforting classic – shepherd’s pie, but with a twist. This isn’t just about ditching the meat and going vegan; as most of you know I’m mostly vegan. It’s also about making sure we kick those problematic lectins to the curb.

So my husband did some research and put together a mouth-watering Lectin free Vegan Lentil and Sweet Potato Shepherd’s Pie that’s as nutritious as it is delicious. Loaded with lentils, sweet potatoes, mushrooms, and cabbage, this hearty dish is designed to satisfy your cravings without the lectins. You’re going to find out about each ingredient and how they come together to create a filling meal that respects your dietary needs.

Ingredients:

**For the filling:**

• 2 or more tablespoons organic extra virgin olive oil
• 1 large onion, diced.  I used a red onion.
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 cup green or brown lentils, rinsed
• 2 cups vegetable broth
• 1 tablespoon tomato paste or lectin free tomato sauce.  I used the tomato sauce as we didn’t have any paste.
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 2 teaspoons smoked paprika
• 1-2 teaspoon coconut aminos
• Sprinkle of cayenne pepper (depending how spicy you want it)
• 1 tablespoon balsamic vinegar
• 1/2 cup water
• Salt and pepper to taste
• 1 cup or more of mushrooms, sliced
• 1 cup or more of cabbage, thinly sliced

**For the topping:**

• 2-3 large sweet potatoes, peeled and chopped.  I used 3 and was more than enough.
• 2 tablespoons coconut ghee or organic extra virgin olive oil.  I added both.
• 1/4 cup unsweetened almond milk or coconut milk
• Salt and pepper to taste
• Sprinkle of cayenne pepper (depending how spicy you want it)

Don’t worry too much about the complexity because I’m going to walk you through every step. In the next section, we’ll dive into the preparation of our lectin-free ingredients, and I’ll give you a detailed guide on crafting that perfect shepherd’s pie.

Step-by-Step Guide to Making a Lectin-Free Shepherd’s Pie

I’m going to walk you through each step to ensure your lectin-free shepherd’s pie turns out both delicious and compliant with your dietary needs. First, let’s talk about the ingredients you’ll need. Choosing lectin-free products is essential here, and for this particular recipe, that’s going to include specific types of legumes and vegetables, as well as seasoning that won’t trigger lectin sensitivity.

Now what is a big concern for lectin-free diets? Cooking legumes properly. Since we’re featuring lentils in this recipe, they need to be pressure cooked to minimize their lectin content. Pressure cooking alters the proteins, making them more digestible and less harmful for those sensitive to lectins.

For the topping, we’re opting for sweet potatoes instead of the traditional white potatoes. They are not only flavorful but also inherently lectin-free and full of nutrients. To make them creamy without using dairy, we blend in coconut ghee for a buttery taste, combined with your choice of plant-based milk – almond milk works great for me.

In my opinion, the seasoning can make or break this dish. We’re using a savvy mix of dried thymes, rosemary, and smoked paprika to infuse the filling with robust flavors. And remember, salt and pepper are your best friends when it comes to perfecting the taste. The coco aminos and balsamic vinegar add depth that’ll make your taste buds sing.

Lastly, let’s talk about texture. You’ll cook the vegetables until they’re just soft, keep the lentils al dente, and mash the sweet potatoes to a creamy consistency. This variety ensures that every bite is as satisfying as it’s nutritious. Your first attempt doesn’t need to be your last; feel free to experiment with the amount of liquid or cooking time to get the filling and topping just right for your preferences.

Baking, Serving and Personalizing Your Shepherd’s Pie

Cooking Instructions:

1. **Prepare the Filling:**

•    Heat the olive oil in a large pot over medium heat. I used the pressure cooker.  Add the diced onion, carrots, and celery. Sauté until the vegetables are soft, about 10 minutes.
•    Add the minced garlic and cook for another minute until fragrant.
•    Stir in the lentils, vegetable broth, tomato paste, dried thyme, dried rosemary, smoked paprika, soy sauce, balsamic vinegar, water, salt, and pepper. As these ingredients were in the pressure cooker, I then pressure cooked the lentils in this mixture for 30 minutes.  To be lectin free though, the lentils need to be pressure cooked.  If you’re not pressure cooking them, just bring to a boil, then reduce the heat to a simmer. Cover and cook for about 25-30 minutes, or until the lentils are tender.
•    While the lentils are cooking, heat a separate pan over medium heat and add a bit of olive oil. Sauté the mushrooms until they release their moisture and start to brown, about 5 minutes. Add the sliced cabbage and cook until it softens, about 5 minutes.
•    Stir the sautéed mushrooms and cabbage into the lentil mixture once it’s cooked. Adjust seasoning if necessary. Transfer the filling to a large baking dish.

2. **Prepare the Topping:**

•    While the filling is cooking or after that, place the chopped sweet potatoes in a large pot and cover with water. Bring to a boil and cook until the sweet potatoes are tender, about 15-20 minutes.
•    Drain the sweet potatoes and return them to the pot. Add the coconut ghee &/olive oil, blanched almond or coconut milk, cayenne pepper, salt, and pepper. Mash until smooth and creamy.  I used my homemade almond milk that’s just blanched almonds blended, then just adding water.

3. **Assemble the Pie:**

•    Preheat your oven to 400°F (200°C).
•    Spread the mashed sweet potatoes evenly over the lentil filling in the baking dish.
•    Use a fork to create a textured surface on the mashed potatoes (this helps them brown nicely).

4. **Bake:**

•    Place the assembled shepherd’s pie in the preheated oven and bake for about 20-25 minutes, or until the top is golden brown and the filling is bubbly.
• If the top isn’t brown after this time, I put back in the oven and put on the grill as well for about another 10 minutes.

5. **Serve:**

•  Let the shepherd’s pie cool for a few minutes before serving.
• We added a side salad, but it’s very filling on its own and I don’t think it needed the side salad.
• Husband brought down sauces to possibly add to it, but it didn’t need them. We thought it was so tasty on it’s own.
• You could add some lectin free vegetables with it like broccoli, cauliflower or brussel sprouts. You might need to alter the serving size to allow for this.
• We got 6 large servings out of that. I was very full though so would next time not include the side salad or do a smaller serving size.

If you’re all about making a dish your own, remember this recipe is just a springboard. Whether you’re accommodating other food sensitivities or just tweaking flavors, feel free to swap out ingredients or add new ones. To keep it lectin free though, I recommend sticking to the ingredients and maybe try adding more of the spices or other spices. Want a bit more heat? ~ You could add more cayenne pepper.

I’m keen to hear how this lectin-free shepherd’s pie turns out for you. Did it hit the spot? Would you add a personal twist? Your kitchen, your rules. Feel free to share with others and let me know if you tried it and how it went or if you changed some spices. Enjoy!