Vegetable Shepherd’s Pie

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Try something different with our Vegetable Shepherd’s Pie. With the substitute of vegetables for red meat and cauliflower puree for mashed potatoes, it becomes a delicious low carb and calories dish.


  • 1 medium head cauliflower, cored and cut into large florets (about 4 cups)
  • Salt and freshly ground black pepper
  • ½ cup Greek yogurt
  • 12 oz. Vegetable soy protein crumbles
  • 1 medium yellow onion, cut into small dice
  • 1 ½ cups frozen mixed vegetables
  • ½ cup canned diced tomatoes, drained
  • 1 cup low-fat, low-sodium vegetable broth
  • 1 T cornstarch
  • 3 T chopped fresh chives
  • 1/3 cup whole-wheat panko breadcrumbs


  1. Preheat oven to 450° F. Line baking sheet with foil and spray it with cooking spray.
  2. Lay the cauliflower on the prepared baking sheet and season it with salt and pepper to taste. Top with another sheet of foil; roll up the edges to form a tightly sealed package. Roast the cauliflower for 20 minutes. Remove the top layer of foil, being careful of the steam. Continue to roast the cauliflower until it is tender and beginning to brown, about 1- minutes. (Leave oven on).
  3. In the bowl of a food processor, combine the cauliflower and the yogurt. Puree until smooth, about 2 minutes. Season with salt and pepper to taste, if desired. Cover to keep warm.
  4. Heat a large nonstick sauté pan over medium-high heat. When the pan is hot, add the vegetable soy crumbles, season with salt and pepper to taste. Cook the crumbles until they are cooked through. (drain if necessary)
  5. Reduce the heat under sauté pan to medium. Add the onion to the pan and sauté until nearly tender, about 6 minutes. Add the frozen vegetables and the tomatoes. In a small bowl, whisk the vegetable broth into the cornstarch. Add the cornstarch mixture to a simmer, stirring constantly. Then reduce the heat to medium and simmer until the sauce has thickened, about 2 minutes.
  6. Add the chives to the vegetable mixture. Season with salt and pepper to taste, if desired. Spread the vegetable soy crumble and vegetable mixture in an 8×8-inch glass-baking dish. Spread the warm cauliflower puree over the mixture, and sprinkle it with the panko. Bake until the pie is hot throughout, about 8 minutes.