Healthy Vegetarian Shepherd's Pie | Fork in the Kitchen

Healthy Vegetarian Shepherd’s Pie

  • Author: Becca
  • Prep Time: 15 mins
  • Cook Time: 50 mins
  • Total Time: 1 hour
  • Yield: 6-8 servings 1x


Comfort that doesn’t sacrifice flavor! This nutritious, healthy, satisfying dinner will become a family favorite – with cauliflower mash in place of potatoes and lentils, you’ll love it!



  • 1 cup dried lentils, cooked
  • 2 Tablespoons butter
  • 1 cup celery, diced (~23 stalks)
  • 1 cup carrots, diced (~23 medium-large carrots)
  • 34 garlic cloves, chopped
  • 3 Tablespoons red wine or vegetable stock
  • 2 Tablespoons tomato paste
  • 1/2 Tablespoon Worcestershire (vegetarian version!)
  • 1 teaspoon fresh thyme (or 1/2 teaspoon dried)
  • 1/2 teaspoon dried parsley
  • 1/2 teaspoon dried oregano
  • 1/8 teaspoon cayenne pepper
  • 1 cup frozen peas
  • 1/2 cup frozen corn
  • 1 cup frozen pearl onions
  • 1 small head cauliflower (45 cups), chopped
  • 1/2 cup plain yogurt
  • 1/2 cup whole milk
  • 3 Tablespoons butter, melted
  • 1/2 cup parmesan cheese, shredded
  • Salt and Pepper to taste


  1. Pre-heat oven to 375°F.
  2. Prepare lentils according to package directions (generally 1 cup dried lentils to 3 cups liquid – I like to use vegetable stock and add a little extra salt!). Set aside once cooked and drained.
  3. In a large stock pot, add cauliflower and water to top. Bring to a boil and cook for 4-5 minutes until tender. Drain and set aside.
  4. In a cast iron skillet (or other oven-safe skillet), melt butter over medium heat. Add celery and carrots, cook for 2 minutes. Add garlic and continue to cooke for 2-3 minutes. Add in wine/stock to deglaze pan. Stir in tomato paste, Worcestershire, parsley, oregano, thyme, cayenne, and salt. Cook for 3-4 minutes.
  5. Stir in frozen peas, corn, and pearl onions. Cook for an additional 2-3 minutes. Add drained lentils, stir to combine.
  6. Add yogurt, milk, and butter to cauliflower. Using an immersion blender (or blender, or food processor to blend together until no lumps remain. Stir in parmesan. Add salt to taste.
  7. Spread cauliflower mash on top of vegetable mix in the oven-safe skillet. Use the back of a spoon to add any desired designs. Bake for 30-35 minutes until bubbly and golden brown. Place under the broiler for 2-3 minutes if you want the top darker.


If you don’t have a cast iron skillet, use another oven-safe pan, or transfer to a casserole dish.

You may need to add a little extra liquid to your cauliflower mash, depending on the size of the cauliflower you use. You want it to be moist, as it will dry out a bit during the baking process.

  • Category: Dinner
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