Vegetable Shepherd’s Pie Recipe

Vegetable Shepherd's Pie Recipe

  • Makes: 6 Servings
  • Ready In: 1 hr 30 mins
  • Prep Time: 10-15 mins
  • Cook Time: 1 hr 20 mins

Frozen chopped broccoli, cauliflower and spinach may be substituted for fresh. Thaw and drain well. Do not pre-cook.

This dish may be prepared ahead and frozen, unbaked. Cover tightly with aluminum foil before freezing. Do not defrost, but bake an additional 10 to 15 minutes.

    Nutritional Information (per serving)

  • Calories: 350
  • Fat: 17g
  • Protein: 10g
  • Sodium: 39mg
  • Carbohydrates: 42g
  • Fiber: 9g
  • Sugar: 5g


  1. 4 large sweet potatoes
    1 cup chopped broccoli
    1 cup chopped cauliflower
    1 medium leek, chopped
    1 red bell pepper, cut into 1″ squares
    1 teaspoon herb de Provence (dried French herbs)
    4 tablespoons Dr. Fuhrman’s VegiZest or other no salt veggie soup base
    2 cups chopped organic spinach
    1/2 cup carrot juice
    4 teaspoons cornstarch
    1 cup firm tofu, water squeezed out and crumbled
    1 cup hazelnuts, brazil nuts, or almonds, chopped medium fine (optional)
    2 tablespoons chopped fresh parsley, for garnish (optional)


    1. Preheat oven to 375 degrees.
    2. Bake sweet potatoes until soft, about 45 minutes. When potatoes are tender, remove to a bowl and mash.
    3. Add broccoli, cauliflower, leeks, bell peppers, herb de Provence, and Dr. Fuhrman’s VegiZest to a large saute pan along with 2 cups of water. Simmer until almost tender (about 10 minutes). Stir in spinach and cook until wilted.
    4. Drain vegetables, reserving vegetable liquid in pot.
    5. Whisk cornstarch into carrot juice and whisk into boiling vegetable liquid until it thickens. Add vegetables and crumbled tofu to sauce and toss to combine.
    6. Divide mixture into two 8-inch pie pans. If desired, top with 1/2 cup nuts. Spread sweet potatoes over the top and sprinkle with remaining nuts if desired.
    7. Bake at 375 degrees for 20-30 minutes until hot and lightly browned. If desired, sprinkle with parsley.

Robyn O'Brien

As the founder of AllergyKids, Robyn has appeared on Good Morning America, CBS Evening News with Katie Couric and CNN highlighting the role that chemicals in our food supply are having on our health. Robyn is the author of The Unhealthy Truth: How Our Food Is Making Us Sick and What We Can Do About it (Random House, May 2009).

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