Vegetarian Kasha Shepherd's Pie
Vegetarian Recipe
By Fitness and Freebies
A healthy vegetarian shepherds pie variation packed with healthful ingredients for a filling and satisfying meal.
Recipe Ingredients
5 russet potatoes, peeled and cut into thirds
4 tablespoons butter
1-1/2 teaspoons salt
Ground black pepper to taste
2 cups milk
3 cups water
1/2-cup kasha (toasted buckwheat groats)
2/3 cup bulgur
2 cups chopped onion
2 cloves garlic, minced
2 carrots, diced
2 cups fresh sliced mushrooms
1-1/2 tablespoons all purpose flour
1 cup whole corn kernels, blanched
3 tablespoons chopped fresh parsley
Recipe Directions
Gently boil potatoes in a large pot of water for 20 minutes, or until tender. Drain, and return to the pot. Mash potatoes with 2 tablespoons butter or margarine, 3/4 teaspoon salt, and 1/2 cup milk until fairly smooth. Set aside.
In a saucepan, bring 1-1/2 cups water with 1/2-teaspoon salt to a boil. Stir in kasha. Reduce heat, and simmer, uncovered, for 15 minutes. Add 1-1/2 cups more water, and bring to a boil. Add bulgur, cover, and remove from heat. Let stand for ten minutes.
In a large saucepan melt the remaining 2-tablespoons of butter or margarine over medium heat. Add onions, garlic, and carrots; saute until the onions soften. Add mushrooms; cook and stir for three to four minutes. Sprinkle flour over vegetables; stir constantly for two minutes, or until flour starts to brown. Pour remaining 1-1/2 cups milk over the vegetables, and increase heat to high. Stir with a whisk until sauce is smooth. Reduce heat, and simmer for five minutes. Stir in corn, 1/4-teaspoon salt, and black pepper to taste.
Mix together the vegetable mixture and kasha mixture in a large bowl. Spoon into a buttered 10-inch pie pan, and smooth with a spatula. Spread mashed potatoes over top, leaving an uneven surface.
Bake in a preheated 350-degrees (175 degree C) oven for 30 minutes. Garnish with the chopped parsley, and serve.
Recipe makes 4 to 6 servings.
