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Shepherd's Pie Vegan tofu cauliflower

Shepherd's Pie Vegan Tofu Cauliflower Recipe

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Check out this easy, plant-based, light, and healthy vegan Shepherd's Pie recipe! Kid-friendly and great for weight loss! Recipe with Irish and UK roots.
5 from 2 votes
Prep Time 45 mins
Cook Time 55 mins
Servings 8 servings
Calories 232 kcal

Ingredients
  

For the Potatoes:

  • 1 head cauliflower
  • 1 1/2 pounds russet potatoes
  • 1/4 cup almond or soy milk original, unsweet
  • 1 teaspoon kosher salt
  • 1 tsp garlic powder
  • 1/4 teaspoon freshly ground black pepper

For the Marinade:

  • 6 tablespoons Worcestershire sauce Vegan version
  • 2 teaspoons tomato paste
  • 3 tablespoons red miso paste the color is important because it helps make the tofu look like meat
  • 1/2 teaspoon rosemary
  • 1/2 teaspoon thyme
  • 1/2 teaspoon freshly ground black pepper

For the Filling:

  • 14 oz tofu extra firm
  • 8 oz baby bella mushrooms diced small
  • 2 tablespoons olive oil
  • 1/2 whole onion chopped
  • 2 whole carrots peeled and diced small
  • 2 cloves garlic minced
  • 12 oz fresh or frozen corn kernels thawed or cooked
  • 12 oz fresh or frozen English peas thawed or cooked

Instructions
 

  • Gently squeeze out some of the liquid in the tofu with napkins or a small towel. Place tofu in a bowl and crumble with a fork to look like ground beef crumbles.
  • Prepare the marinade for the tofu: mix miso paste, Worcestershire sauce, tomato paste, rosemary, thyme, and pepper. Place the marinade in with the tofu crumbles and set aside (do this 30 min to 24 hours prior to cooking).
  • Peel the potatoes and cut into 1/2-inch dice. Cut the cauliflower into florets.
  • Put cauliflower and potatoes into pressure cooker with about an inch or water and cook for 12 minutes. Or boil in a medium saucepan for 10-15 minutes or until soft enough to mash.
  • Drain the potatoes and cauliflower and then place in a bowl with the garlic powder, salt, and pepper. Crush with the tongs and mix ingredients. Set aside.
  • Preheat the oven to 400 degrees F.
  • While the potatoes are cooking, prepare the filling. Place olive oil in saute pan over medium high heat.
  • Once the oil shimmers, add the carrots and saute for a few minutes.
  • Add the onion, garlic, and mushrooms and cook until onion begins to turn translucent.
  • Add the tofu mixture with all of the remaining marinade to the saute pan. Mix gently with the other ingredients.
  • Cook until tofu has browned and a lot of the liquid has evaporated, stirring occasionally. Stir gently as to not break the tofu up too much.
  • Add the mixture in the saute pan to the bottom of an 11 by 7 inch glass baking dish. Spread evenly.
  • Add the corn and peas in separate layers and spread evenly.
  • Top with the potatoes and cauliflower. Create a seal to prevent the mixture from bubbling up and smooth with a rubber spatula.
  • Bake for 35 minutes or just until the potatoes and cauliflower begin to brown and the top is firm to the touch.
  • Remove to a cooling rack for at least 15 minutes before serving.

Notes

Don't worry that the potatoes and cauliflower are a bit runny. This is due to the water content in the cauliflower and some moisture will evaporate in the oven.

Nutrition

Calories: 232kcalCarbohydrates: 40.2gProtein: 11.3gFat: 4.2gSaturated Fat: 0.7gSodium: 756mgPotassium: 968mgFiber: 8.1gSugar: 11.2gCalcium: 149mgIron: 3mg
Keyword Cauliflower, European, Gluten-free, Healthy, Kid-friendly, Low Sugar, Plant based, Popular, Shepherd's Pie, Tofu, Vegan, Vegetarian
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