This low FODMAP vegan shepherd’s pie might be one of my best recipes. I created it early on in my low FODMAP and vegetarian days when I was really craving my old favourites. This vegan shepherd’s pie is perfect for a weekend meal or dinner party. It can be prepared in advance and works great for batch cooking and freezing too.
Crispy topping, fluffy mash, and a rich meaty-tasting vegan filling. This hearty dinner hits all the spots and makes me not miss meat.
Most mushrooms have high levels of FODMAPs. Fortunately, oyster mushrooms are low FODMAP up to ~75 g pp. These are ideal for getting a gut-friendly vegan meaty texture into my recipes.
High FODMAP Substitutions
Why do you need these? For the reintroduction and personalisation phases of the low FODMAP diet. It is important to get as many valuable prebiotic FODMAPs back into your diet to increase gut health and build up long-term tolerance to FODMAPs. All FODMAP quantities are taken from the Monash FODMAP app.
- Increase the lentil quantity (~65 g pp is medium FODMAP in GOS).
- Add a little onion (~ 12 g pp is medium FODMAP in fructans).
Low FODMAP Vegan Shepherd’s Pie
Equipment
- Food processor
- Baking dish
- 2 Large pans
- Baking sheet (optional)
Ingredients
Pie Topping
- 1200 g (4-5 large) potatoes (can sub. some potatoes for sweet potatoes, parsnips etc.)
- 1 tbsp butter or olive oil (vegan or dairy)
- Salt & pepper to taste
- 60 g (4 tbsp) chedder to top pie (vegan or dairy, optional)
Pie Filling
- 400 g (~5 large) carrots
- 300 g (3 cups) oyster mushrooms (halve the measurements if using dried mushrooms)
- 250 g (1 400g can drained) tinned/canned lentils (<46 g pp is low FODMAP in GOS)
- 1 tbsp garlic oil
- 1 tbsp onion oil (I like Fody's Shallot oil, sub. garlic oil)
- 1 tsp dried thyme
- 1 tsp dried sage (sub. ½ tsp rosemary)
- ½ tsp smoked paprika
- ¾ tsp salt (adjust to taste)
- Pepper to taste (I like a generous amount)
- 1 tbsp tomato puree/paste
- 1 tbsp gluten-free flour (e.g., Bob's Red Mill 1-to-1)
- 300 ml (1 ⅓ cups) low FODMAP vegetable stock/broth (I like Fody's veg stock powder)
- 80 ml (⅓ cup) red wine (vegan/Kosher, alcohol free as needed)
- 1 ½ tsp marmite (sub. 1 tbsp soy sauce, optional)
To Serve
- Low FODMAP green veg (e.g., broccoli, spinach, kale)
- Extra butter to top and condiments (I love Fody's low FODMAP ketchup)
Instructions
- Rehydrate mushrooms if using dried (~20 mins).
- Peel and slice potatoes, add to a large pot of salted water and boil on medium-high heat for ~15 mins until soft.
- For the filling, dice the carrots (1cm/½ inch cubes), and add to another large pot. Coat with the garlic and onion oil and start to saute on medium heat.
- Meanwhile, finely chop the mushrooms in food processor and add to the carrots along with the thyme, sage, paprika, salt and pepper and continue to saute for a few mins.
- Stir in the tomato paste and flour to coat the mushrooms and carrots. Slowly add the stock/broth, wine, and optional marmite/soy sauce, stirring continuously. Let the filling simmer for a few minutes to reduce and thicken.
- Pre-heat the oven to 200°C/400°F. Drain and thoroughly rinse the lentils and add them to the filling to heat through.
- Drain and mash the potatoes with butter until smooth and fluffy, season to taste.
- Tip the filling into the baking dish (a deeper dish is better than a shallow one). Top with the mashed potato. Create ridges with a fork and top with cheese if using.Tip: To avoid the mash sinking into the warm filling, take a baking tray/sheet and line with baking paper/parchment. Smooth the potatoes into an even layer on the tray to roughly the size of the baking dish. Line up the tray to the dish, holding the tray and paper, swiftly flip the potato topping onto the filling and neaten up the edges. I came up with the flipping method when I was in a rush and it worked amazingly well. But if you have a bit of time, wait for it to cool and thicken a bit before adding the mash and heat for longer in the oven.
- Put the pie in the oven for ~20 mins to heat through (~45 mins or until piping hot if cooking a pre-prepared pie from cold). Grill/broil the pie for the final ~5 mins to get a crispy top (keep a close eye to catch it from burning).
