Vegan Sweet Potato Shepherd's Pie | Plant-Based Recipe

There’s something incredibly satisfying about a warm, flavorful shepherd's pie on a chilly day. This Vegan Sweet Potato Shepherd's Pie offers the classic layers you know and love but with a healthier, plant-based twist. Not only is this dish a feast for the senses, but it’s also a powerhouse of nutrition. Let's dive into why this recipe should be your next culinary adventure!

Why This Recipe is Amazing

1. Nutrient-Dense Ingredients:
Sweet potatoes are packed with vitamins A and C, fiber, and antioxidants. The savory filling, loaded with lentils, mushrooms, and vegetables, provides plant-based protein, iron, and a medley of essential nutrients.

2. Satisfies Comfort Food Cravings:
The creamy sweet potato topping pairs beautifully with the rich, umami-filled filling, giving you the warmth and satisfaction of traditional shepherd's pie—without the meat.

3. Perfect for Meal Prep:
This dish is freezer-friendly, making it a lifesaver for busy days. Cook once, enjoy multiple times!

4. Kid and Crowd-Friendly:
The naturally sweet topping appeals to picky eaters, while the savory filling makes it a hit with everyone.

Vegan Sweet Potato Shepherd’s Pie Recipe

INGREDIENTS:

• 1 cup dry brown lentils (or 2.5 cups cooked)
• 1-2 tablespoons olive oil
• 1 medium yellow onion, chopped
• 2-4 garlic cloves, minced
• 2 tablespoons vegan Worcestershire sauce
• 2 teaspoons chik-free bouillon
• 1/4 teaspoon dried thyme, more for garnish
• 2 tablespoons tomato paste
• 2 tablespoons flour of choice
• 1 cup vegetable stock
• 1 small bag frozen vegetables
• 4 sweet potatoes, mashed (about 4 cups)*
• 1 teaspoon nutmeg
• Salt

DIRECTIONS:

*Pumpkin makes a great substitute for sweet potatoes.

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Why I Recommend This Recipe

This Vegan Sweet Potato Shepherd's Pie is a balanced meal in one dish. It’s high in fiber, plant-based protein, and essential vitamins—perfect for fueling your body and keeping you satisfied. It’s also incredibly versatile: swap in your favorite vegetables or use white potatoes if sweet potatoes aren’t your thing.

From a health perspective, replacing traditional meat-heavy dishes with plant-based options can lower cholesterol, reduce inflammation, and support heart health. Plus, with minimal oil and no dairy, this recipe is as light as it is flavorful.

DOCTOR’S ORDERS: Health Benefits of Sweet Potatoes

1. High in Antioxidants

• Rich in beta-carotene, which the body converts into vitamin A.
• Supports healthy skin, eyesight, and immune function.
• Fun fact: One medium sweet potato provides over 400% of your daily vitamin A needs!

2. Supports Heart Health

• Loaded with fiber, potassium, and magnesium.
  • Fiber: Lowers cholesterol levels.
  • Potassium: Regulates blood pressure.
  • Magnesium: Helps maintain a steady heart rhythm.

3. Reduces Inflammation

• Contains anthocyanins (in purple varieties) and beta-carotene (in orange varieties).
• These antioxidants have anti-inflammatory properties, which may ease conditions like arthritis.

4. Regulates Blood Sugar

• Low glycemic index (GI) food, causing slower, more stable increases in blood sugar.
• Great for managing diabetes and maintaining energy levels.

5. Boosts Digestive Health

• High fiber content promotes regular bowel movements and a healthy gut.
• Fiber feeds beneficial gut bacteria, reducing the risk of constipation and other digestive issues.

6. Supports Brain Function

• Anthocyanins in purple sweet potatoes may enhance memory and cognitive function by reducing oxidative stress and brain inflammation.

Nutritional Content of Sweet Potatoes

Per 1 medium, baked sweet potato (~1/2 cup):

• Calories: 112
• Carbohydrates: 26 grams
• Fiber: 4 grams
• Sugar: 5 grams
• Protein: 2 grams
• Fat: 0 grams
• Vitamin A: 100%+ DV (as beta-carotene)
• Vitamin C: 37% DV
• Magnesium: 5% DV

If you need some inspirations, feel free to check out my book Doc, Fix My Plate! The Physician In The Kitchen’s Prescriptions for Your Healthy Meal Makeover, which has a lot of vegan recipes. More importantly, this book will teach you the steps you need to “vegan-ize” your cooking and features recipes with many of these foods.  

For more helpful tips and information, please join my Facebook group at www.facebook.com/groups/mealmasters today!

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