Special Diet Information
Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.
Lactose
Avoid this recipe if you are lactose intolerant.
Sodium
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use garbanzo flour instead of all-purpose flour in this dish.
"We must have a pie. Stress cannot exist in the presence of a pie."
-David Mamet
The refrigerator light goes on...
In my opinion the key to a good Cottage Pie is that the filling is savory. That can, of course, take many forms. Using vegetables in your pie is a nice twist, but it is key that the filling have a good umami flavor.
One way to add a more savory flavor, roasting the veggies in advance, is a great technique, but it would add even more time to the cooking process. For this version I chose the always reliable tomato paste. The concentrated tomato flavor brings that comforting savory flavor to the veggies and the parsnip topping offers a great sweet balance.
Vegetarian Cottage Pie
Servings: 2 | Serving size: about 3 cups
Cooking Time: 60 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6.
This recipe does not make very good leftovers.
| 3 quarts | water |
| 16 ounces | parsnips (peeled and cubed) |
| 2 tsp | unsalted butter |
| 3 Tbsp | reduced fat buttermilk |
| 1/8 tsp | salt |
| fresh ground black pepper (to taste) | |
| 1 tsp | olive oil |
| 1 clove | garlic (minced) |
| 1 medium | onion (diced) |
| 1/4 tsp | dried thyme |
| 1/2 tsp | dried oregano |
| 1 tsp | paprika (or hot paprika) |
| 1 small | carrot (peeled and cut into small dice) |
| 1/4 tsp | salt |
| fresh ground black pepper (to taste) | |
| 1 15 ounce can | no salt added navy beans (drained and rinsed) |
| 2 Tbsp | no salt added tomato paste |
| 2 Tbsp | all-purpose flour or garbanzo flour |
| 1 1/4 cups | 2% milk |
Topping:
Place the water in a medium sauce pan over high heat.
When the water boils, add the parsnips.
Cook for about 20 minutes until soft.
Remove and let cool slightly.
Place in a bowl with the butter and whip using an electric mixer.
Add the buttermilk, salt and pepper and whip for another minute.
Set aside.
Filling:
Place the olive oil in a large skillet over medium high heat.
Add the garlic and onions and cook for about 2 minutes until the onions begin to soften. Stir frequently.
Add the thyme, oregano, paprika and carrots. Cook, stirring frequently, for about 7 minutes until the carrots are slightly tender.
Add the salt, pepper, beans and tomato paste. Stir.
Sprinkle the flour over the vegetables.
Continue to cook, stirring frequently, for about 1 minute.
Add the milk slowly, stirring continuously until thickened.
Preheat the oven to 325°F.
Divide the pie filling between two oven proof dishes.
Top with the mashed parsnips.
Place the pie in the oven and cook for about 10 minutes until the top is slightly browned. Serve.
Nutrition Facts
Serving size: about 3 cups
Servings: 2
Amount Per Serving
| Calories 577 | Calories from Fat 106 |
| % Daily Value |
| Total Fat 12g | 17% |
| Saturated Fat 4g | 21% |
| Monounsaturated Fat 4g | |
| Trans Fat 0g | |
| Cholesterol 25mg | 8% |
| Sodium 646mg | 27% |
| Total Carbohydrates 100g | 36% |
| Dietary Fiber 28g | 101% |
| Sugars 28g | |
| Protein 23g |
| Vitamin A 291% | Vitamin C 87% |
| Calcium 51% | Iron 35% |
| Vitamin K 75 mcg | Potassium 2196 mg |
| Magnesium 189 mg | |