INGREDIENTS:

Filling:

• 1 medium onion diced

• 4 cloves garlic minced or finely chopped

• 1 Tin of brown lentils (rinsed and drained) (about 230g)

• 75g of Textured Vegetable Protein (T.V.P)

• 1 1/2 tsp dried thyme 

• 1 tsp of dried oregano

• 1 tsp of dried chilli flakes

• 1  carrot peeled and diced

• 2 Portobello or flat mushrooms diced (or 4 button mushrooms)

• 1 tomato

• 1 can of diced tomatoes (about 400g)

• about 350g of Passata tomato puree (about 1/2 a 700g jar)

• 1 tbsp of Extra Virgin Olive Oil

• 100g of broccoli, chopped into small chunks (roughly 1/2 a medium broccoli)

• 100g of cauliflower, chopped into small chunks (roughly 1/4 of a small cauliflower)

• 1 cup of frozen peas

• salt & pepper

• 1 Tbsp of bread crumbs

Mash:

• 3 white potatoes roughly peeled and chopped (about 400g)

• 1 medium-large sweet potato (about 400g)

• 1 tbsp of Extra Virgin Olive Oil

*Optional add ins*

-zucchini

-spinach

-kale

-meat free mince (bolognese mince)

-grated cheese to add on top (vegan or non vegan)

-dairy free butter or margarine instead of oil in the mash

METHOD:

1. Pre heat oven to 200 degrees celsius

2. Cut up all veggies and drain and rinse the lentils

3. Boil potatoes (this may take about 15-20 minutes depending on how small the pieces are) once cooked, drain the water out of the pot and let them cool down for a few minutes then add some salt and pepper and a tablespoon of oil and mash together until smooth

4. In a hot sauce pan add oil, followed by onion and garlic and cook until golden and translucent ( about two minutes)

5. Reduce heat, then add mushrooms and cook for about 2 minutes, combining the onion and garlic. Then add lentils.

6. Stir and let it simmer for 2 minutes. Whilst they are cooking prepare the Textured Vegetable Protein (T.V.P) by adding some salt, pepper and chilli flakes as well as 1/2 tsp of oregano and 1/2 of thyme followed by about 1/2 cup of boiled water. Stir with a fork and leave it for 5 minutes.

7. After 5 minutes add T.V.P to lentils and mushroom mix, stir.

8. Add tomato, canned tomatoes, passata, some chilli flakes, the rest of the herbs and then some salt and pepper.

9. Add carrot, broccoli and cauliflower, stir them in well and let the mixture cook for about 20 minutes on low heat.

10. Add frozen peas and cook for another minute until they have softened.

11. Put mixture in a deep dish and spread evenly, then add the mashed potato on top and spread evenly as well- you could sprinkle on some bread crumbs like I did or add some cheese on top for some extra flavour.

12. Cook the pie for another 30 minutes in the oven, or until it is golden brown.

13. Serve by itself or with a side salad and enjoy!

This makes roughly 6 servings and is a vegan friendly dish that every one will love

NUTRITIONAL INFORMATION:

Textured vegetable protein is one of my new obsessions as it is so versatile as well as healthy. Incase you were wondering what it was it is dehydrated soybean meal.

It is a great plant based substitute for meat as it contains all the essential amino acids (proteins that can’t be made by the body) but it is also a great source or iron!

Unlike most ‘fake meats’ or ‘meat alternatives’ T.V.P has minimal ingredients (the only ingredient is Soybean meal !!) therefore it isn’t full of any nasty additives.

This has a pretty good source of protein from the lentils, peas, mushroom and the T.V.P (the protein from the T.V.P is complete as it contains all the essential amino acids)

This meal is also rich in fibre all the variety of vegetables which will help with satiety.

It contains healthy fats from the extra virgin olive oil (it is low in saturated fat).

It is rich in Iron which is important for transporting oxygen around the body via the haemoglobin of the red blood cells to provide the cells energy and fight fatigue. Textured vegetable protein is rich in iron and lentils are also a good source as well.

A few of the other micronutrients found in this dish are potassium, vitamin A, Calcium, vitamin C and some vitamin D (from the mushrooms)

So many veggies go well with this meal !! So you can add all your favourites. It is a great warm and hearty winter dish that will keep you full and satisfied.

I hope you enjoy