Inspired by: Shepherd's pie
- Vata seasonOct – Dec in the north
- All year
Lentil Shepherd's Pie with Sweet-Potato Mash
- Serves
- 6
- Portion
- ≈280 g
- Time
- 1 h 15 min
- Texture
- Soft
- Season
- Vata season (autumn – early winter)All year
- Dosha
- Vata
- Pitta
- Kapha
Vata-pacifying
Ingredients
What you need
| Done | Ingredient | Household measure | Quantity (6 servings) | Café batch ×5 |
|---|---|---|---|---|
| Green / Puy lentils | 1 cup green lentils | 200 g | 1000 g | |
| Water | 3⅓ cups | 800 ml | 4000 ml | |
| Carrot | 2, diced | 200 g | 1000 g | |
| Celery | 2 stalks | 100 g | 500 g | |
| Green peas, fresh | 1 cup | 150 g | 750 g | |
| Tomato | 1½, chopped | 150 g | 750 g | |
| Ghee (cow) | 4 tsp | 20 g | 100 g | |
| Fennel (saunf) | ½ tsp | 1 g | 5 g | |
| Dried herbs (thyme, oregano, rosemary, herbes de Provence) | 1 tsp thyme–rosemary | 2 g | 10 g | |
| Asafoetida (hing) | pinch | 0.3 g | 1.5 g | |
| Soy sauce / tamari (gluten-free) | 1 tbsp (for depth) | 15 ml | 75 ml | |
| Sweet potato (shakarkandi) | 3 large | 800 g | 4000 g | |
| Cow's milk, whole | ⅓ cup + 1 tbsp | 100 ml | 500 ml | |
| Nutmeg | pinch | 0.1 g | 0.5 g | |
| Rock salt (sendha namak) | ¾ tsp | 4 g | 20 g |
Method
How to cook it
Step 1: Simmer lentils in water 25 minutes until soft.
Step 2: Warm half the ghee; add fennel, hing, carrot and celery; soften 8 minutes; add tomato, herbs, peas, soy sauce and the lentils with a little liquid; simmer 10 minutes to a thick stew.
Step 3: Steam sweet potato; mash with milk, remaining ghee, nutmeg and salt.
Step 4: Spread stew in a dish, top with mash; bake at 190 °C (375 °F) 25 minutes.
Nutrition
Per serving, estimated
Moderate salt · 1 g per serving (low <1 g; moderate 1–1.8 g; high >1.8 g)
Where the energy comes from
Protein and carbohydrate × 4 kcal/g, fat × 9 kcal/g
Estimated from IFCT 2017 / USDA composition tables; not for clinical use.
How we made it Ayurvedic
- FromMinced lamb→Togreen lentils
- FromOnion and Worcestershire→Tohing, fennel and a splash of soy sauce
- FromWhite potato→Tosweet potato
Appears in
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