Recipe: Karina’s Shepherd’s Pie

This is serious comfort food made seriously healthy. Try it with Karina’s Mashed Potatoes and Go-To Gravy, and a side salad.

The grub:

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One recipe of Karina’s Mashed Potatoes

3 tbsp olive oil or coconut oil

1 large onion, diced

2 cups vegetable stock

1/2 cup red lentils

2 medium carrots, diced

1 cup asparagus, chopped

1 cup cauliflower, chopped

1 cup broccoli, cut into small florets

1 cup grated smoked tofu

1 tsp dried oregano

1 tsp dried dill

2 tbsp nutritional yeast

1/2 tsp ground black pepper

1/4 cup flour

1 340-gram package Yves Cuisine veggie ground round

The how-to:

Lightly spray baking dishes with cooking spray and preheat the oven to 400 ºF.

In a large saucepan, heat oil over medium heat. Add onion and cook for five minutes.

Add vegetable stock, lentils, and carrots. Cover, and cook for five minutes.

Add asparagus, cauliflower, broccoli, smoked tofu, oregano, dill, nutritional yeast, black pepper and flour. Mix to ensure seasonings and flour are evenly distributed. Cover and cook for another five minutes.

Add veggie ground round and mix to incorporate.

Spoon filling evenly into baking dish(es), filling about 3/4 full.

Top with mashed potatoes, using the back of a spoon to spread them evenly. Use a fork to fluff up potatoes a bit, creating small peaks that will brown nicely.

Bake for 20 to 30 minutes, until mashed potatoes are well browned.

Serves four.

Vegan since 2003, Karina Inkster, MA, PTS, is a Powell River-based health and fitness coach, author of three books, and host of a vegan podcast. For more information, go to

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