Sweet Potato Shepherd’s Pie

Sweet Potato Shepherd's Pie

Ingredients

For the Sweet Potato Topping:

• 4 large sweet potatoes (peeled and cubed)

  • Rich in beta-carotene (vitamin A), potassium, and fiber; supports eye health and digestion.

• 1/4 cup milk (dairy or plant-based)

  • Adds creaminess to the topping.

• 2 tbsp butter (or plant-based alternative)

  • Enhances flavor and texture.

• 1/2 tsp ground cinnamon (optional)

  • Adds a hint of warmth and sweetness.

• Salt and black pepper (to taste)

For the Filling:

• 1 tbsp olive oil (extra virgin)

  • Heart-healthy fat for sautéing.

• 1 medium onion (chopped)

  • Adds savory depth.

• 2 garlic cloves (minced)

  • Boosts flavor and immune support.

• 1 lb ground turkey, beef, or lentils (for a vegetarian option)

  • Protein-rich for muscle maintenance.

• 2 medium carrots (diced)

  • Rich in vitamins A and C; adds sweetness and crunch.

• 1 cup peas (frozen or fresh)

  • Provides protein and texture.

• 1 cup corn kernels (frozen or fresh)

  • Adds a natural sweetness and fiber.

• 2 tbsp tomato paste

  • Adds richness and depth.

• 1 cup beef, chicken, or vegetable broth

  • Creates a flavorful base for the filling.

• 1 tsp dried thyme

  • Adds an earthy aroma.

• 1 tsp smoked paprika (optional)

  • Adds a subtle smoky depth.

• Salt and black pepper (to taste)

Optional Additions

• 1 cup diced mushrooms (adds umami and texture)

• 1 tsp Worcestershire sauce (adds savory richness, or use soy sauce for a vegetarian option)

Step-by-Step Guide

1. Prepare the Sweet Potatoes:

   • Bring a large pot of salted water to a boil.

   • Add sweet potato cubes and cook for 15-20 minutes, or until fork-tender.

   • Drain and mash with milk, butter, cinnamon (if using), and a pinch of salt and pepper. Set aside.

2. Cook the Filling:

   • Heat olive oil in a large skillet over medium heat.

   • Add chopped onion and sauté for 5 minutes until translucent.

   • Stir in garlic and cook for another minute.

   • Add ground meat or lentils and cook until browned (or heated through for lentils).

   • Stir in carrots, peas, corn, and mushrooms (if using). Cook for 5 minutes.

   • Add tomato paste, broth, thyme, smoked paprika, and Worcestershire or soy sauce (if using).

   • Simmer for 10 minutes, stirring occasionally, until the mixture thickens slightly. Season with salt and pepper to taste.

3. Assemble the Shepherd’s Pie:

   • Preheat the oven to 375°F (190°C).

   • Spread the filling evenly in a 9x13-inch baking dish.

   • Top with the mashed sweet potatoes, spreading them evenly with a spatula.

4. Bake the Pie:

   • Place the dish in the oven and bake for 25-30 minutes, or until the edges are bubbling and the top is lightly golden.

5. Serve:

   • Let the pie cool for 5 minutes before serving. Garnish with fresh parsley, if desired.

Nutritional Benefits of the Dish

• Balanced Nutrition: Combines protein from the filling, complex carbohydrates from sweet potatoes, and a variety of vegetables for vitamins and minerals.

• Rich in Antioxidants: Sweet potatoes, peas, and carrots are loaded with beta-carotene and other antioxidants that promote health and reduce inflammation.

• Fiber-Rich: Helps with digestion and maintaining fullness.

• Comfort Food: This wholesome dish is hearty and satisfying without being overly heavy.

Enjoy this nourishing and flavorful Sweet Potato Shepherd’s Pie!

https://pixabay.com/photos/meal-dish-vegetables-plate-5582640/ Image by Be_Stasya