Low FODMAP Vegan Shepherd's Pie
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.
Ingredients
Make gluten freeShepherd Pie Filling
leek (green leaves only, finely diced)
FODMAP
garlic infused oil
FODMAP
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.
plain roma/plum tomatoes with juice canned
FODMAP
low FODMAP vegetable stock
FODMAP
pumpkin seeds (or walnuts)
Gluten Free
Potato Top
butter or dairy free spread
Dairy Free
colby, cheddar or vegan cheese (grated)
FODMAP
Veggie Side
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
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Learn moreMethod
- 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.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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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
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
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