Shepherd's Pie Remake
Prep Time
20-30 minutes
Prep Notes
To make a vegetarian version, you can eliminate the ground beef and replace with quinoa.
Cooking Time
about 25 minutes
Yields
4 large servings
Ingredients
- 2-3 tablespoons of olive oil
- 1 large sweet onion chopped
- 3 carrots sliced
- 1 1/2 cups of fresh English peas (or small package of frozen organic peas)
- 3 cloves of garlic, minced
- 1 teaspoon turmeric
- 2 pounds of grass fed ground beef (or 1 cup of quinoa, well rinsed)
- 1 teaspoon ground cinnamon
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 cup of organic beef broth (or 2 cups of organic vegetable broth for the vegetarian version)
- 1 Tablespoon of tomato paste
- 1 large head of cauliflower broken into florets
- 1 bunch of parsley minced (or 1-2 tablespoons of dried parsley)
Optional:
- 1-2 tablespoons of organic grass fed butter or butter substitute for the cauliflower mash
- salt and pepper to taste
Directions
In a large saute pan over medium heat, heat the oil, and add garlic, ginger, turmeric, carrots, and onions. Cook until the vegetables are almost tender, about 5 minutes and add the fresh or frozen peas to the mixture. Continue to cook for just a minute or two.
In a separate large skillet, heat the pan and add the ground beef with the spices (cinnamon, cumin, coriander). When the meat is browned, add the beef broth and the tomato paste and simmer on low for about 15 to 20 minutes to allow the flavors to blend.
For the vegetarian version, add the vegetable broth and tomato paste to the vegetable mixture and cook the quinoa according to directions; stir to mix.
While the meat and vegetables (or the quinoa and vegetables) are cooking, steam the cauliflower florets until softened, about 10 minutes. Drain the cauliflower and mash. I sometimes add butter or a butter substitute to the cauliflower mash.
Pour the meat and vegetable mixture into a casserole dish and top with the massed cauliflower. Bake in a preheated oven at 375 degrees for about 20 minutes. Remove the casserole dish from the oven and garnish with minced parsley.
Season with sea salt and pepper.
Notes
This recipe is even better the next day. Make enough to have for two nights.
FULLSCRIPT.. A Professional Supplement Dispensary that delivers to your doorstep: Click the link above to get started with a 10% discount on all orders!)
Caveat: Some of these wholesellers provide a referral fee. But rest assured, I do not recommend items I do not use myself and with my family.
* Bio-IINdividuality, Could One Conversation Change Your Life?, Integrative Nutrition and Institute for Integrative Nutrition are trademarks owned by Integrative Nutrition Inc.
† © 2005 Integrative Nutrition Inc. (used with permission) †† © 2007 Integrative Nutrition Inc. (used with permission)
† © 2005 Integrative Nutrition Inc. (used with permission) †† © 2007 Integrative Nutrition Inc. (used with permission)