Comforting Plant-Based Lentil Shepherd's Pie
A comforting family-style shepherd's pie featuring tender lentils and savory vegetables under a fluffy mashed potato topping. Dairy-free and satisfying for all ages without any added sugar.
Prep
15 min
Cook
25 min
Total
40 min
Makes
1 serving
Created together. Shared with you.
Made by BAM + Lila
BAM created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Saucepan
Time saver
Store leftovers in an airtight container in the refrigerator for up to 4 days.
Do these three things first
- 1Preheat your oven to 400°F (200°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Peel and cube 1 russet potato into…
- 01
Peel and cube 1 russet potato into…
Peel and cube 1 russet potato into 1 inch (2.5cm) pieces. Place in a medium saucepan, cover with cold water, and bring to a boil over high heat. Cook for 12 to 15 minutes until fork-tender.
Look for: fork-tender
Tap card to mark done - 02
Preheat your oven to 400°F (200°C)
Preheat your oven to 400°F (200°C).
Tap card to mark done - 03
Warm 0
While the potato cooks, warm 0.5 tbsp of olive oil in an oven-safe skillet over medium heat.
Tap card to mark done - 04
Add 0
Add 0.25 diced yellow onion, 0.5 diced carrot, and 1 minced garlic clove to the skillet. Saute for 5 minutes until soft and fragrant.
Look for: soft and fragrant
Tap card to mark done - 05
Stir 1 tbsp of tomato paste into…
Stir 1 tbsp of tomato paste into the vegetable mixture and cook for 1 minute until darker in color.
Look for: darker in color
Tap card to mark done - 06
Add 0
Add 0.33 cup of brown lentils, 0.25 cup of green peas, and 0.33 cup of vegetable broth. Bring to a simmer over medium heat for 5 minutes until liquid reduces slightly.
Look for: liquid reduces slightly
Tap card to mark done - 07
Drain the cooked potato completely and return…
Drain the cooked potato completely and return to the saucepan. Mash with 1 tbsp of nutritional yeast until smooth and fluffy.
Look for: smooth and fluffy
Tap card to mark done - 08
Spread the mashed potato evenly over the…
Spread the mashed potato evenly over the lentil mixture in the skillet.
Tap card to mark done - 09
Bake at 400°F (200°C) for 15 to…
Bake at 400°F (200°C) for 15 to 20 minutes until the edges bubble and the potato top is lightly golden.
Look for: the edges bubble and the potato top is lightly golden
Tap card to mark done - 10
Remove from the oven
Remove from the oven, let rest for 5 minutes, and serve warm.
Allow: 5 minutes
Tap card to mark done
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