Ingredients

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Servings:

Shepherd Pie Filling

80   leek (green leaves only, finely diced)*
360   carrot (peeled & finely diced)
240   Japanese (Jap) pumpkin (Kabocha squash or Buttercup squash) OR sweet potato (peeled & diced)
400   canned lentils (drain & rinse before using)*
1   garlic infused oil*
400   plain crushed/chopped tomatoes (canned)*
250   low FODMAP vegetable stock*
36   pumpkin seeds (or walnuts)*
0.25   dried thyme (a sprinkle)*
0.5   paprika*
1   salt & pepper

Potato Top

800   potato (peeled & diced)
3   dairy free spread (olive oil spread or butter)*
57   colby or cheddar cheese or soy based cheese (optional) (grated)*
0.5   salt

Veggie Side

180   green beans

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large saucepan
  • large deep oven dish
  • large frypan or wok

Low FODMAP Vegan Shepherd's Pie

PREP IN 35 MIN COOKS IN 25 MIN SERVES 4
BY ALANA SCOTT REVIEWED BY Audrey Inouye (RD)
FEATURED IN Dinner, Vegetarian Options

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 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 1/2 cup serves according to Monash University. Just make sure you drain and rinse them well before using.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

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Calories 560
Fat 22.5g
Saturates 5.7g
Protein 20.7g
Carbs 76.1g
Sugars 16.4g
Fibre 18g
Salt 1g
Iron 7.4mg
Calcium 244mg
Calories 560
Fat 22.5g
Saturates 5.7g
Protein 20.7g
Carbs 76.1g
Sugars 16.4g
Fibre 18g
Salt 1g
Iron 7.4mg
Calcium 244mg
Calories 560
Fat 22.5g
Saturates 5.7g
Protein 20.7g
Carbs 76.1g
Sugars 16.4g
Fibre 18g
Salt 1g
Iron 7.4mg
Calcium 244mg
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  1. Preheat the oven to 190ºC (375ºF) bake function. Grease a large oven proof dish.
  2. 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 dice the potatoes. Drain and rinse your lentils. Roughly chop the pumpkin seeds (or walnuts).
  3. 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.
  4. 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. 
  5. 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.
  6. Serve the vegan shepherd's pie with a side of steamed green beans.

Buying Tips

Garlic infused oil is found in the oil section of your local supermarket. 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 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 tips (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP).

Check the vegan soy based cheese does not include onion, garlic or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses are all low FODMAP.

Canned lentils are lower in FODMAPs as the oligosaccharides leach into the brine. Just make sure you drain and rinse them well before using.

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. We prefer to use Massel Chicken Stock Cube 7's (in the yellow & blue packet). This product is low FODMAP, gluten free and vegan (despite it's name) and each packet makes 7 cups of stock. This product can be brought online around the world and is available from some supermarkets.

Gluten Free Tips

Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices 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.

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.