From Lisa’s Kitchen — Lentil 4-Leaf Shepherd’s Pie


Fourth in a series of 4-Leaf Recipes from Lisa’s Kitchen

From Lisa with Love for the holidays

This American favorite can now be eaten in 4-Leaf homes; a staple in ours. Inspired by the book, Skinny Bitch in the Kitch, this dish is hearty and wholesome. Perfect for the holidays!

Ingredients:

  • cooking spray
  • 3 cloves of garlic, minced
  • 1/2 onion, chopped or 2 shallots, thinly sliced
  • 1 teaspoon herbes de Provence*
  • 1/2 teaspoon sea salt
  • 2 cups lentils
  • 2 1/2 cups of low-sodium vegetable stock
  • 3 tomatoes, diced
  • 1 14.5 oz can of low sodium diced tomatoes, partially drained
  • 1 14.5 oz can of low sodium corn, drained
  • 1 bag of spinach, fresh or frozen
  • 6 cups of mashed potatoes** (see recipe below)

This healthy dish scored high in the 4-Leaf Range with over 90% of the calories from whole, plant-based foods.

Directions:

  1. Preheat oven to 350 degrees F.
  2. Heat a large stockpot on medium, and spray with cooking spray. Add the onion or shallots and cook, stirring occasionally for about 1 minute.
  3. Add the garlic, herbes de Provence, and 1/2 teaspoon of the salt, stirring occasionally, for about one minute.
  4. Add the lentils and the vegetable stock, increase the heat to high, and bring to a boil. Reduce to a simmer, cover, and cook untils the lentils are tender and the stock is absorbed for about 20-30 minutes.
  5. Stir in the tomatoes and transfer to a 9 x 12 casserole dish, spreading evenly. Partially drain the canned tomatoes, leaving about half of the juice.
  6. Add the corn, spreading evenly and then the spinach.
  7. Top with the mashed potatoes, spreading evenly.
  8. Bake in oven for about 45 minutes or until potatoes are slightly browned; longer if you prefer your potatoes on the crispier side.

     * herbes de Provence is a blend of dried herbs that can be found at most supermarkets in the spice section. If you are unable to find it, substitute dried thyme, sage, marjoram, rosemary or a combination.

       ** Mashed Potatoes

Ingredients:

  • 6 potatoes with skin, cubed
  • sea salt to taste
  • 1 cup rice or soy milk
  • 1 tablespoon vegan butter

Directions:

  1. In a 4-6 quart pot, add potatoes and cover with water on high heat.
  2. Bring the potatoes to a boil, reduce to a simmer, and cook for about 15 to 20 minutes, until the potatoes are very tender.
  3. Drain the potatoes, return to pot, and mash.
  4. Add milk, salt, butter and mash.

With love from Lisa...

For a “printer-friendly” one-pager, ideal on your fridge with a magnet. Just click here for a PDF.

Please let me hear from you at lisa@4leafprogram.com

If you like what you see here, you may wish to join our periodic mailing list. And if you like what 4Leaf eating is doing for you and your family, you might enjoy visiting our new “4Leaf Gear” store. From the New England village of Holden, Massachusetts — Be well and have a great day.

If you’d like to order our book on Amazon,  visit our BookStore now.

—Lisa Hicks…blogging occasionally at 4leafprogram.com

SHARE and rate this post below…One more thing, occasionally an unauthorized ad may appear beneath a blog post. It is controlled by WordPress (a totally free hosting service). I do not approve or personally benefit whatsoever from any ad that might ever appear on this site. I apologize and urge you to please disregard.

About J. Morris Hicks

A former strategic management consultant and senior corporate executive with Ralph Lauren in New York, J. Morris Hicks has always focused on the "big picture" when analyzing any issue. In 2002, after becoming curious about our "optimal diet," he began a study of what we eat from a global perspective ---- discovering many startling issues and opportunities along the way. In addition to an MBA and a BS in Industrial Engineering, he holds a certificate in plant-based nutrition from the T. Colin Campbell Center for Nutrition Studies, where he has also been a member of the board of directors since 2012. Having concluded that our food choices hold the key to the sustainability of our civilization, he has made this his #1 priority---exploring all avenues for influencing humans everywhere to move back to the natural plant-based diet for our species.
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One Response to From Lisa’s Kitchen — Lentil 4-Leaf Shepherd’s Pie

  1. susan says:

    would like it better if it had nutrutional breakdown. Due to several medical conditions including diabetes it is helpful for me to know exactly the amount of nutuient I am ingesting..

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