Recipes

Vegetarian Shepard's Pie

Written on January 01, 2006

Healthy Bonus: This meatless healthy, hearty pie comfort food is packed with high-antioxidant vegetables, plus curry's anti-cancer curcumin.

2 Tbs. extra virgin olive oil, divided
1 large yellow onion, roughly chopped
4 cloves garlic, crushed
2 Tbs. curry powder
2 tsps. ground cumin
2 small red or green bell peppers, chopped
1 eggplant, cubed, unpeeled (3 cups)
1 15-ounce can diced tomatoes
10 small red potatoes, halved
1/2 cup fat-free half-and-half (or milk)
1 cup frozen or fresh peas
1/2 cup grated Parmesan cheese
Salt and freshly ground pepper, to taste

Preheat oven to 400 degrees, In a large skillet on medium heat, heat 1 Tb. oil; add onion, garlic, curry and cumin. Saute until onions are soft 5 minutes.
Transfer to bowl.
Heat remaining oil in skillet; add peppers, eggplant, tomatoes and 1/2 cup water. Saute until soft 20 minutes. Stir in onions. Place in a shallow 8-by-8-inch baking dish.
In a saucepan, boil potatoes until done. Drain and smash. Stir in half-and-half, peas, salt and pepper.
Spread over vegetables and top with Parmesan.
Bake 15 minutes. Brown in broiler. Serves six.

Nutritional analysis per serving: 193 calories, 9 g protein, 22 g carbohydrate,
8 g fat (2g saturated fat), 7 g fiber.