Low FODMAP Vegan Shepherd's Pie
Ingredients
MAKE GLUTEN FREEServings:
Shepherd Pie Filling
1
leek (green leaves only, finely diced)*
3
carrot (peeled & finely diced)
1.5
Japanese pumpkin (Kabocha squash or Buttercup squash) OR sweet potato (peeled & diced)
1
canned lentils (weigh after rinsing & draining)
1
garlic infused oil*
400
plain roma/plum tomatoes with juice canned*
1
low FODMAP vegetable stock*
0.25
pumpkin seeds (or walnuts)*
0.25
dried thyme
0.5
paprika
1
salt & pepper
Potato Top
4.5
potato (peeled & cut into bite-sized pieces)
3
butter or dairy free spread*
0.5
colby, cheddar or vegan cheese (grated)*
0.5
salt
Veggie Side
1.5
green beans (cut into bite-sized pieces)
Equipment
- large saucepan
- large deep oven dish
- large frypan or wok
Low FODMAP Vegan Shepherd's Pie
This low FODMAP Vegan Shepherd's Pie is the perfect comfort food! The vegan cheese really makes this dish, but if you don't mind eating a little dairy then try swapping it out for cheddar cheese. I've purposefully kept this low FODMAP recipe super simple, but feel free to add more herbs and spices to make it even more delicious.
FODMAP Note On Lentils: Canned lentils are low FODMAP in small servings and can be enjoyed on the first phase of the low FODMAP diet. Just make sure you drain and rinse them well before using.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Shepherd Pie Filling
1
leek (green leaves only, finely diced)*
3
carrot (peeled & finely diced)
1.5
Japanese pumpkin (Kabocha squash or Buttercup squash) OR sweet potato (peeled & diced)
1
canned lentils (weigh after rinsing & draining)
1
garlic infused oil*
400
plain roma/plum tomatoes with juice canned*
1
low FODMAP vegetable stock*
0.25
pumpkin seeds (or walnuts)*
0.25
dried thyme
0.5
paprika
1
salt & pepper
Potato Top
4.5
potato (peeled & cut into bite-sized pieces)
3
butter or dairy free spread*
0.5
colby, cheddar or vegan cheese (grated)*
0.5
salt
Veggie Side
1.5
green beans (cut into bite-sized pieces)
Equipment
- large saucepan
- large deep oven dish
- large frypan or wok
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
545
Fat
22.4g
Saturates
5.6g
Protein
19.5g
Carbs
73.6g
Sugars
16.3g
Fibre
17g
Salt
1g
Iron
6.9mg
Calcium
241.5mg
Calories
523
Fat
19.8g
Saturates
4g
Protein
18.5g
Carbs
74.9g
Sugars
17.3g
Fibre
17g
Salt
1.1g
Iron
6.9mg
Calcium
224.1mg
Calories
545
Fat
22.4g
Saturates
5.6g
Protein
19.5g
Carbs
73.6g
Sugars
16.3g
Fibre
17g
Salt
1g
Iron
6.9mg
Calcium
241.5mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 190ºC (375ºF) bake function. Grease a large oven proof dish.
- Prepare the leek by finely dicing the green leaves, peel and dice the carrot and pumpkin (or sweet potato) into really small cubes. Next peel and cut the potatoes into bite-sized pieces. Rinse and drain the canned lentils then measure out the amount you need. Roughly chop the pumpkin seeds (or walnuts).
- Place the potatoes into a large saucepan, cover with water and bring to the boil. Allow to simmer for 15 minutes until tender. Drain, add the dairy free butter and salt, then mash until smooth. Add a splash of low FODMAP milk if your mash is too dry.
- While the potatoes cook, make the pie filling. Heat a large frypan over medium heat. Add the garlic infused oil, then sauté the leek tips for 1 to 2 minutes until fragrant. Add the carrot and pumpkin (sweet potato) then sauté for 4 to 5 minutes, stirring frequently. Next add the canned tomatoes, stock, rinsed lentils, pumpkin seeds (or walnuts), a sprinkle of thyme, and paprika. Then season generously with salt and pepper. Turn down the heat and allow to simmer for 15 to 20 minutes until thick.
- Transfer the filling into the oven proof dish and top with the mashed potato. Sprinkle with grated vegan cheese. Bake in the oven for 20 minutes, then place under the grill for a couple of minutes until golden brown.
- Steam or blanch the green beans for a few minutes until tender.
- Serve the vegan shepherd's pie with a side of steamed green beans.
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Make sure you buy a leek that has long green leaves (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP). Once you've finished harvesting the leaves place the leek in a glass of water on a window sill and the leaves will reshoot so you can harvest them again.
Check the vegan cheese does not include cashews, onion, garlic or coconut flour in the ingredients. Monash University recommends soy based vegan cheese if you can find it. Normal cow's milk-based cheddar, Colby, mozzarella, and parmesan cheeses are all low FODMAP.
Choose plain canned tomatoes with no added herbs or spices. Check there is no added onion or garlic.
Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.
Gluten Free Tips
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Audrey Inouye (RD)
Audrey Inouye is a FODMAP trained registered dietitian in Canada. She began her career in public health by managing community outreach and peer support programs for diabetes and prenatal nutrition. Audrey later branched into private practice and founded I... Read More
