Lentil & Hemp “Shepherd’s Pie” with Cauliflower Mash (Gluten-Free, Dairy-Free, Soy-Free, Vegan)

Name: Lentil & Hemp “Shepherd’s Pie” with Cauliflower Mash (Gluten-Free, Dairy-Free, Soy-Free, Vegan)
Prep time: 20 min
Cook time: 40 min
Total time: 1 h
Yield: 4 servings
Ingredients: 1 tablespoon olive oil; 1 onion, chopped; 2 cloves garlic, minced; 2 carrots, diced; 1 celery stalk, diced; 1 cup dried green or brown lentils, rinsed; 1/4 cup hemp hearts; 2 cups vegetable broth (gluten-free, if needed); 1 tablespoon tomato paste; 1 tablespoon soy sauce or tamari (for soy-free, use coconut aminos); 1 teaspoon dried thyme; 1 teaspoon dried rosemary; Salt and pepper, to taste; 1 medium cauliflower, cut into florets; 1 tablespoon olive oil (or dairy-free butter); 1/4 cup unsweetened almond milk (or any plant-based milk); 1/2 teaspoon garlic powder; Salt and pepper, to taste

Category:

Main Course

Difficulty: Medium

Serves:

4 people

Prep Time: 20 Minutes

Cook Time: 40 Minutes

Rating:

(0.00/5)

June 24, 2025 by Chef Molly

Vegan shepherd’s pie with lentils and hemp hearts, topped with creamy cauliflower mash.

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What You’ll Need:

For the Lentil & Hemp Filling

1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, minced
2 carrots, diced
1 celery stalk, diced
1 cup dried green or brown lentils, rinsed
1/4 cup hemp hearts
2 cups vegetable broth (gluten-free, if needed)
1 tablespoon tomato paste
1 tablespoon soy sauce or tamari (for soy-free, use coconut aminos)
1 teaspoon dried thyme
1 teaspoon dried rosemary
Salt and pepper, to taste

For the Cauliflower Mash

1 medium cauliflower, cut into florets
1 tablespoon olive oil (or dairy-free butter)
1/4 cup unsweetened almond milk (or any plant-based milk)
1/2 teaspoon garlic powder
Salt and pepper, to taste

Prepration for:Lentil & Hemp “Shepherd’s Pie” with Cauliflower Mash (Gluten-Free, Dairy-Free, Soy-Free, Vegan)

Step 1/5

Prepare the Cauliflower Mash: Bring a large pot of salted water to a boil. Add the cauliflower florets and cook for 10-12 minutes, or until the cauliflower is tender when pierced with a fork. Drain the cauliflower and return it to the pot. Add the olive oil (or dairy-free butter), almond milk, garlic powder, salt, and pepper. Mash until smooth and creamy, adjusting the seasoning to taste. Set aside.

Step 2/5

Make the Lentil & Hemp Filling: Heat the olive oil in a large pan over medium heat. Add the chopped onion, garlic, carrots, and celery. Cook for 5-7 minutes, or until the vegetables are softened. Stir in the lentils, hemp hearts, vegetable broth, tomato paste, soy sauce (or coconut aminos), thyme, rosemary, salt, and pepper. Bring the mixture to a simmer. Cover and cook for 20-25 minutes, or until the lentils are tender and the mixture has thickened. If the mixture becomes too dry, add a little more vegetable broth.

Step 3/5

Assemble the Shepherd’s Pie: Preheat your oven to 375°F (190°C). In an oven-safe baking dish, spread the lentil and hemp filling evenly across the bottom. Spoon the cauliflower mash over the lentil mixture, spreading it out evenly with a spatula. You can use a fork to create a decorative top by scoring the surface.

Step 4/5

Bake the Shepherd’s Pie: Bake in the preheated oven for 20-25 minutes, or until the top is golden and slightly crispy. If you like a crispier top, you can broil it for an additional 2-3 minutes, watching carefully to avoid burning.

Step 5/5

Serve: Let the pie cool for a few minutes before serving. Scoop into portions and enjoy the hearty, flavorful dish!

Chef's Tips & Notes

Add Vegetables: Feel free to add other vegetables like peas, corn, or mushrooms to the lentil filling for extra flavor and nutrition.

For a Creamier Mash: Add a bit more almond milk or a dairy-free cream cheese to the cauliflower mash if you prefer a richer texture.

Vegan Option: This recipe is naturally vegan. To make it gluten-free, ensure your broth and soy sauce are gluten-free.

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Lentil & Hemp “Shepherd’s Pie” with Cauliflower Mash (Gluten-Free, Dairy-Free, Soy-Free, Vegan)

Directions

Step 1

Prepare the Cauliflower Mash:
Bring a large pot of salted water to a boil. Add the cauliflower florets and cook for 10-12 minutes, or until the cauliflower is tender when pierced with a fork.
Drain the cauliflower and return it to the pot. Add the olive oil (or dairy-free butter), almond milk, garlic powder, salt, and pepper. Mash until smooth and creamy, adjusting the seasoning to taste. Set aside.

Step 2

Make the Lentil & Hemp Filling:
Heat the olive oil in a large pan over medium heat. Add the chopped onion, garlic, carrots, and celery. Cook for 5-7 minutes, or until the vegetables are softened.
Stir in the lentils, hemp hearts, vegetable broth, tomato paste, soy sauce (or coconut aminos), thyme, rosemary, salt, and pepper. Bring the mixture to a simmer.
Cover and cook for 20-25 minutes, or until the lentils are tender and the mixture has thickened. If the mixture becomes too dry, add a little more vegetable broth.

Step 3

Assemble the Shepherd’s Pie:
Preheat your oven to 375°F (190°C). In an oven-safe baking dish, spread the lentil and hemp filling evenly across the bottom.
Spoon the cauliflower mash over the lentil mixture, spreading it out evenly with a spatula. You can use a fork to create a decorative top by scoring the surface.

Step 4

Bake the Shepherd’s Pie:
Bake in the preheated oven for 20-25 minutes, or until the top is golden and slightly crispy. If you like a crispier top, you can broil it for an additional 2-3 minutes, watching carefully to avoid burning.

Step 5

Serve:
Let the pie cool for a few minutes before serving. Scoop into portions and enjoy the hearty, flavorful dish!

Lentil & Hemp “Shepherd’s Pie” with Cauliflower Mash (Gluten-Free, Dairy-Free, Soy-Free, Vegan)

What You’ll Need:

For the Lentil & Hemp Filling

For the Cauliflower Mash

Prepration for:Lentil & Hemp “Shepherd’s Pie” with Cauliflower Mash (Gluten-Free, Dairy-Free, Soy-Free, Vegan)

Chef's Tips & Notes

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