Tofu and Cauliflower "Shepherd's" Pie

75 Reviews
78% would make this recipe again

Tofu, onions, mushrooms, and peas covered with mashed cauliflower, and baked until golden.

A low-carb, vegetarian «shepherd's pie» with a cauliflower purée replacing the mashed potatoes.

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Preparation : 20 min Cooking : 30 min
300 calories/serving

Ingredients

5 cups cauliflower, cut into florets 800 g
11 button (white) mushrooms, thinly sliced 150 g
2 tbsp olive oil 30 mL
1 1/2 tbsp Parsley and Garlic Base 23 mL
300 g firm regular tofu, cut into small cubes 1 1/2 cup
1 onions, finely chopped 200 g
1/2 cup canned tomatoes (diced) 130 g
4 tsp tomato paste 24 g
10 drops Tabasco sauce 0.63 mL
2/3 cup vegetable broth 170 mL
2/3 cup frozen peas 80 g
1/2 cup milk, partly skimmed, 2% 125 mL
4 tsp butter, unsalted 18 g
ground pepper to taste [optional]
1 pinch salt [optional] 0.2 g

Before you start

For individual pies, choose baking dishes which contain about 375 ml or 1 ½ cups when 3/4 full.

Method

  1. Preheat the oven to 205°C/400°F.
  2. Prepare the cauliflower: Cut into florets then boil them 10-15 min until they are very tender. Drain well and set aside.
  3. Prepare the mushrooms: slice them thinly lengthwise. Heat one tablespoon of the oil in a skillet over moderately high heat until hot but not smoking, then sauté the mushrooms, stirring occasionally, until the released liquid is evaporated, about 3 min. Add the Parsley and Garlic Base, then cook an additional 2 min, with stirring. Season with salt and pepper. Remove the skillet from the heat but keep it warm on the stovetop.
  4. Heat the remaining oil in a pan over medium-high heat. Finely chop the onion then add it to the pan and sauté 3 min until it becomes translucent. Cut the tofu into small cubes, then add them to the pan and sauté 2-3 min, with stirring, until they are nicely coloured. Stir in the diced tomatoes, tomato paste, Tabasco sauce, and broth. Add the frozen peas and the cooked mushrooms. Continue to cook until the mixture is heated through, about 4-5 min. Add salt and pepper. Remove the pan from the heat and transfer the contents to a large baking dish, or distribute it into individual baking dishes.
  5. Pour the milk into a large microwave-safe bowl. Add the butter and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked cauliflower and mash it until it is creamy. Add salt and pepper to taste. Place a spoonful of the cauliflower mixture on top of the tofu mixture, then gently spread it with a spoon to cover evenly.
  6. Bake the pie in the middle of the oven until the top is golden-brown, about 25-30 min. Serve.

Nutrition Facts Table

per 1 serving (450 g)

Amount

% Daily Value

Calories

300

Fat

18 g

27 %

Saturated 4.4 g
+ Trans 0.2 g

23 %

Cholesterol

10 mg

Sodium

120 mg

5 %

Carbohydrate

21 g

7 %

Fibre

7 g

29 %

Sugars

11 g

Net Carbs

14 g

Protein

18 g

Vitamin A

37 %

Vitamin C

152 %

Calcium

20 %

Iron

21 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin A, Vitamin B6, Vitamin C, Vitamin K
Good source of  :
Calcium, Copper, Iron, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin E, Zinc
Source of  :
Vitamin B12, Vitamin D
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 2
Milk and Alternatives 0
Meat and Alternatives 1 ½
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

75 Reviews (71 with rating only) 78% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
september 17, 2010 | I would make this recipe again

I've made this multiple times, and everyone has LOVED it. Not sure what the person is talking about saying the recipe has little flavor.... it's delicious! And also, it's a hearty vegetarian meal, so win!

Useful 1
february 17, 2012 | I would make this recipe again

I added some grated old cheddar to the topping. It held together better and was yummy. I wonder if it needed more garlic in the filling? I cooked the filling longer than the recipe to get it to reduce or thicken. All in all, pretty good food and a great idea.

Useful 0
may 01, 2010 | I would make this recipe again

Very good recipe - not going to cut it if you're looking for shepherd's pie. I definitely want a very meaty/hearty shepherd's pie, however, this recipe is delicious and full of veg. The cauliflower mash is a great recipe in itself.

Useful 0

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