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Recipes | 28 by Sam Wood
founder, IQS
 

Shepherd’s Pie

Keys2words - Shepard's Pie
  • 6 servings
  • Prep - 25 mins
    Cooking - 40 mins
  • Total - 1 hour 5 mins
Keys2words - Shepard's Pie

This versatile family meal is loaded with vegetables and freezes well, so it's a great one to keep on standby for busy days. If you have a small baby, remove a portion of the meat and mash and puree separately before adding the tamari and finishing the pie for the rest of the family to enjoy.  

Servings: 6
Preparation: 25 mins
Cooking: 40 mins

Ingredients

For The Mash:

  • 3 cups cauliflower florets.
  • 1 cup potato or white sweet potato, peeled and chopped.
  • 1/2 cup parsnip, peeled and chopped.
  • 1 tablespoon coconut oil or butter, melted.
  • 1/2 tablespoon arrowroot.
  • 1 pinch sea salt.

For The Mince:

  • 1–2 tablespoon coconut oil or olive oil.
  • 1/2 brown onion, chopped.
  • 1 leek, chopped.
  • 2 cloves garlic, crushed.
  • 1 medium carrot, chopped.
  • 2 stalks celery, chopped.
  • 500 g beef or lamb mince.
  • 1/2 teaspoon cumin, ground.
  • 2 tablespoons mixed herbs.
  • 2 tablespoons tomato paste.
  • 1 tablespoon tamari.
  • 250 ml homemade beef broth or store-bought beef stock.

Directions

1. Preheat oven to 180ºC / 350ºF / Gas Mark 4
.

2. Fill a large pot with water and bring to the boil. Add cauliflower, sweet potato and parsnip and cook vegetables for about 10–15 minutes or until they are soft. Drain, rinse and allow to cool for a few minutes. Place all vegetables and coconut oil into a food processor and process until smooth. Add arrowroot powder and salt and process for another minute.

3. Meanwhile, heat coconut oil in a large pan and cook onion, leek, garlic, carrot and celery for 3 minutes until they are soft. Transfer into a measurement jar or bowl and blend with a stick blender until smooth. Set aside.

4. In the same pan, cook the mince for 5–10 minutes, or until browned.

5. Add vegetable mix, cumin, herbs, tomato paste, tamari and beef stock and let simmer for another 10 minutes.

6. Place the mince mixture into a large deep baking dish, then top with the cauliflower mash and bake uncovered for 20 minutes. To brown on top, drizzle with olive oil (it won't brown on top as mush as regular mash).


This versatile family meal is loaded with vegetables and freezes well, so it's a great one to keep on standby for busy days. If you have a small baby, remove a portion of the meat and mash and puree separately before adding the tamari and finishing the pie for the rest of the family to enjoy.

Ingredients

For The Mash:

  • 3 cups cauliflower florets.
  • 1 cup potato or white sweet potato, peeled and chopped.
  • 1/2 cup parsnip, peeled and chopped.
  • 1 tablespoon coconut oil or butter, melted.
  • 1/2 tablespoon arrowroot.
  • 1 pinch sea salt.

For The Mince:

  • 1–2 tablespoon coconut oil or olive oil.
  • 1/2 brown onion, chopped.
  • 1 leek, chopped.
  • 2 cloves garlic, crushed.
  • 1 medium carrot, chopped.
  • 2 stalks celery, chopped.
  • 500 g beef or lamb mince.
  • 1/2 teaspoon cumin, ground.
  • 2 tablespoons mixed herbs.
  • 2 tablespoons tomato paste.
  • 1 tablespoon tamari.
  • 250 ml homemade beef broth or store-bought beef stock.

Directions

1. Preheat oven to 180ºC / 350ºF / Gas Mark 4
.

2. Fill a large pot with water and bring to the boil. Add cauliflower, sweet potato and parsnip and cook vegetables for about 10–15 minutes or until they are soft. Drain, rinse and allow to cool for a few minutes. Place all vegetables and coconut oil into a food processor and process until smooth. Add arrowroot powder and salt and process for another minute.

3. Meanwhile, heat coconut oil in a large pan and cook onion, leek, garlic, carrot and celery for 3 minutes until they are soft. Transfer into a measurement jar or bowl and blend with a stick blender until smooth. Set aside.

4. In the same pan, cook the mince for 5–10 minutes, or until browned.

5. Add vegetable mix, cumin, herbs, tomato paste, tamari and beef stock and let simmer for another 10 minutes.

6. Place the mince mixture into a large deep baking dish, then top with the cauliflower mash and bake uncovered for 20 minutes. To brown on top, drizzle with olive oil (it won't brown on top as mush as regular mash).
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