Low-FODMAP & Gluten-free Skillet Vegan ‘Shepherd’s Pie’
Vegan, low-FODMAP & gluten-free recipe for Shepherd’s Pie. This tasty meal uses lentils, veggies, and creamy mashed potatoes, all in one-skillet. IBS-friendly!
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 6 servings 1x
- Category: Entree
- Method: Cook/Bake
- Cuisine: American
- Diet: Gluten Free
Ingredients
Scale
- 1 recipe prepared low-FODMAP Creamy Thyme Mashed Potatoes* (about 40 ounces)
- 2 tablespoons garlic-infused olive oil*
- 2 large carrots, peeled and chopped
- 1 parsnip, peeled and chopped
- 3 tablespoons low-FODMAP, gluten-free all-purpose flour
- 1/2 teaspoon salt, plus to taste
- 1 teaspoon smoked paprika
- 1 tablespoon dried sage* (if you aren’t a fan of sage, then start with 2 teaspoons, and adjust to taste)
- 1 teaspoon finely chopped fresh thyme, plus for garnish
- 2 cups low-FODMAP vegan broth, prepared*
- 1/2 cup canned peas, rinsed and drained (70g)*
- 1/2 cup canned corn, rinsed and drained (75g)*
- 1 x 15-ounce can lentils, rinsed and drained*
- 1 tablespoon soy sauce
- Optional: 3/4 cup (180g) vegan cheese shreds*
Instructions
- Preheat the oven to 375F
- If not done already, prep your low-FODMAP Creamy Thyme Mashed Potatoes (or can substitute store-bought if you tolerate them)
- In a large cast-iron skillet or Dutch Oven, heat 2 tablespoons garlic-infused olive oil on medium high heat. Cook the carrots and parsnip for 5 minutes, until golden and tender
- Reduce the heat to medium low. Stir in the low-FODMAP flour, salt, smoked paprika, and dried sage and cook for 1 minute
- Add the low-FODMAP vegan broth, canned and drained peas, corn, lentils, and fresh thyme
- Cook for about 5 minutes until the broth is thick and the vegetables are heated through
- Stir in soy sauce, taste, and adjust seasoning as desired
- Spread the mashed potatoes in a layer on top. Bake 18 to 20 minutes until the potatoes are lightly browned
- If desired, sprinkle with vegan cheese, and broil for 1 to 2 minutes to brown the top
- Garnish with fresh thyme and serve warm
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)
- Infused oils do not contain FODMAPs. See my low-FODMAP Top 11 Tips to explain why!
- For canned and drained corn, 75g is one low-FODMAP serving
- For canned and drained peas, 55-70g is one low-FODMAP serving due to GOS
- One 15-ounce can of lentils will yield 246 grams once drained. One serving is 50g per FODMAP Friendly, due to GOS
- Select a low-FODMAP certified vegetable broth or make your own!
- Vegan cheese (Daiya, Violife) is usually low-FODMAP in 30g servings, avoid cashew-based products and those with onion or garlic.
- I used Violife brand ‘cheddar shreds’: contain Filtered Water, Coconut Oil, Food Starch-modified (Potato & Corn), Corn Starch, Salt (Sea Salt), Cheddar Flavor (Vegan Sources), Olive Extract, Paprika Extract & Beta Carotene (Color), Vitamin B12, Powdered Cellulose (to prevent caking)
