Low Carb Shepherdless Pie
Preparation and cooking time: ~40 minutes
Calories: ~220 per serving
Hi again everyone. I’ll be continuing on in a similar theme from my last post with another frugal meal and this one has the added benefits of being absolutely stacked with veg and other delicious, filling, healthy things like lentils. The dish is, as you can tell by the title, a shepherdless, or meat-free, pie. It’s completely vegetarian, and even suitable for vegans if you omit the butter and milk from the mash. What’s more, the carbohydrate content of the pie has been slashed because we’re not using the traditional potato as a topping. No sir, we’re piling on a great mound of cauliflower mash which is about a billion times healthier than the spud equivalent (well, maybe not a billion, but it’s low carb and low calorie)!
The “meat” of the pie is a generous dose of lentils and one of my current favourite ingredients – cabbage! I find this much maligned vegetable absolutely delicious. Shredded cabbage fried up with some minced beef, topped with a bit of spicy ketchup… I know, I know… it sounds like student food, and it’s hardly a gourmet creation but damn if it isn’t satisfying, delicious comfort food!
I find that cauliflower, lentils and cabbage just as they are run a risk of being a bit bland so I wanted to spice them up a bit. I opted for my usual beloved go-to spice – cumin – with some cayenne pepper, but many combinations of herbs or spices would work as well. Given that it’s Autumn I guess you could even throw in some pumpkin or squash – I’ll pass on that though. I’ve never been the biggest fan personally, even though the rest of the world seems to go nuts for it around this time of year!
It suddenly hit me recently as well that in a very short period of time FiveEuroFood.com is going to be two years old! I’m not quite sure what to do to celebrate so I thought I’d hand it over to you. I’m going to cook something up, but you get to decide the ingredients! I’d love it if you sent in some ideas for five ingredients in the box below. I will pick an entry at random and think up a dish and cook it all up, on video to boot, and post it all on my 2 year “blogiversary”. I might need to employ my wife as “camera
man woman”, but more people in my little kitchen can only mean more fun, right? I’ll even name the dish after the winner! Please submit your five ingredient ideas in the submission form below (in the collapsible box) and let the fun commence!
Submit your ideas here!
This is now finished – thanks for your submission!
Have a great day everyone – enjoy the rest of the post, I’m looking forward to seeing what ideas you come up with for me to go out and buy. See you back in a few days!
- ~500g prepared (cooked) Lentils
- ~400g tinned Tomatoes
- ~1/4 of a head of White Cabbage
- ~2 Onions
- 3 cloves of Garlic
- 1 head of Cauliflower
- 25g Butter (optional)
- 100ml Milk (optional)
- 2tsps Cumin
- 1tsp Cayenne Pepper
- 1tbsp Olive Oil
- Salt and pepper to taste
You’ll also need
- A Mandoline
- An Immersion Blender
- Start off by cutting away any stalk and leaves from the cauliflower. Bring a large pan of water to the boil and break the cauliflower apart into large florets. Place the florets into the boiling water, cover and cook until you can slide a fork easily through the florets – this will usually take about 10 minutes.
- Take your quarter head of cabbage and shred it using a mandoline. Peel and finely slice the onion and garlic, and then heat the olive oil in another large pan. Add in the onion and garlic and fry lightly for a couple of minutes before adding in the shredded cabbage, cumin, and cayenne pepper and continuing to fry, stirring well, for another 5 minutes.
- Add in the lentils and tinned tomatoes. Rinse out the tin with a bit of fresh water and add this in to the pan as well. Mix well and bring the water and tomatoes to a simmer. Stir the pot regularly and leave it simmering away, uncovered, until the water has evaporated a little and the mixture has thickened up.
- Transfer the contents of the pot into a large oven-safe dish and smooth out to form a layer. Drain the cauliflower and then add in the milk and butter and using an immersion blender, purée the cauliflower to something resembling mashed potato. If you find the “mash” very watery then you may want to heat the pan on the stove, stirring well to evaporate some of the water. Season the mash with salt and pepper to taste and then transfer into the oven-safe dish, on top of the cabbage and lentils. Smooth out to form an even layer.
- Place the dish into the oven on the grill or broiler setting and cook until the the topping is golden brown.
- Remove from the oven and serve immediately. Enjoy!