It’s that time again! FOOD!
In our house, I try to make a few large meals a week to help with meal prep. I love the concept; it makes bringing lunches to work/school super easy and gives us more free time during the week. One of the large options I made this week was a vegan shepherd’s pie! Growing up, it was a staple in our house. My mom didn’t care much for cooking, but when she made us shepherd’s pie, it was on! She nailed it every time and until I became vegetarian, I followed her way of cooking it, always. Over the last few years, I’ve changed the recipe over and over to adapt to my new lifestyle, and the newest adaptation would be to make it Zero Waste of course! Oh and dare I say that my recipe now competes with hers on the delicious scale! Legit!
I must say before you get started, this recipe, if you don’t take the time saving options (which still requires prep) can become a long process. That being said, it is STILL worth it! You’ll find the time saving options throughout the recipe in asterisks.
Ingredients per layer:
2 cups of sweet potato (approximately 1 large one and 2 small-that’s what we used)
¼ cup veggie broth
salt to taste
pepper to taste
6 ears of corn (approximately 1 ½ cups of corn)
1 tsp. sea salt
2 cups of re-hydrated red kidney beans
1 large sweet onion
¾ cup Veggie Broth
¾ cup roasted sunflower seeds
Olive oil (1 tablespoon + 2 teaspoons
1 tablespoon of white all-purpose flour
1 ½ teaspoons of herbes de provence
½ teaspoon dried basil
½ teaspoon dried thyme
½ teaspoon of sea salt (+pinch
Directions per layer:
*Rehydrate beans (approximately 2 hours of boiling) or keep a jar of pre-hydrated beans. I tend to batch cook a lot and this saves me time! I cook all the beans I have in advance, freeze then on a sheet pan in the freezer and store in a jar. I’ll freeze them on a baking sheet so that they separate easier. You’ll be able to take out the quantity you need, thaw them and use them like canned beans.
Heat 2 teaspoons of olive oil in large pan. Dice sweet onion, add to heated oil add a pinch of sea salt. Cook covered on low for approximately 15 minutes. Try to avoid stirring as much as you can fight it. I find the slight caramellization is better when it’s just left alone.
Once the onions are translucent and slightly browned, push them to one side of the pan. Using 1 tablespoon of olive oil and 1 tablespoon of white all-purpose flour, make a rue in the same pan as the onions. Let the rue cook for about 3 minutes and mix with onions. Add in beans, ¾ cup of veggie broth, 1.5 teaspoons of herbes de provence, ½ teaspoon dried basil, ½ teaspoon dried thyme and ½ teaspoon of sea salt. Let the mixture cook on medium low heat until the veggie broth is absorbed enough. It should look like s bit of gravy is still left in the pan. This will keep the mixture moist while baking the entire dish together.
*To save time, again, batch cook corn with the following instructions and freeze on a baking sheet. To freeze, follow the earlier instructions for the rehydrated beans. This way you’ll have frozen corn that didn’t touch plastic or a can and it will be easy for everyday meals.
Boil corn in salted water. Bring to a boil and reduce heat to medium, let cook for 15 minutes. Once the corncobs are fork tender (can insert and remove the fork easily without friction) they are ready. Remove cobs and let cool. Once fully cooled, cut off the corn. Leave nude (no seasoning-they’re sweet enough).
In same water that you boiled the corn, add the peeled and cubed sweet potatoes. This saves water and adds an extra flavour to the potatoes. Bring to a boil and reduce heat to medium until the potatoes are fork tender. Remove from water and set aside in a bowl. Mash them immediately with ¼ cup veggie broth, pinch of salt and pepper to taste. No butter, oil or milk needed I promise! These are going to be just as fluffy.
Layer these in order, from bottom to top in a 9X9 baking dish. Smooth out each layer before adding the next. Put the dish in a preheated 350-degree oven for 15 minutes. Your food is already cooked, it’s really just to let the layers marry together and to make sure the corn is heated properly. Finish off with a quick 5 minute broil and you’re done! This shepherd’s pie should feed 6-8 people and is so delicious!
*Using the time savers really helps take this meal above and beyond. The first time I made it without them, it was about 2 hours. That’s way too long in my opinion to be cooking hands on.
This meal is hearty, delicious and full of nutrients. The best part about this meal is knowing that there is no negative output headed to the landfill because of it. Everything was bought in bulk with my own jars or as a loose veggie. No plastic, no cans, just real food the way it was intended to be. I hope you enjoy!---- Dawn Francom ---- 2019-03-07 01:11:52