Meatless Monday: Shepherd’s Pie with French Lentils & ChardMonday, March 18, 2013
By Gail Watson, Contributing Blogger
This week we’re focusing around French lentils. These blue-green beauties don’t turn to mush when you cook them and are packed with protein and fiber. In fact, this dish provides about one-third of your daily fiber needs. The chard provides both vitamins A and K, while the reduced fat buttermilk will make your mashed potatoes tangy and creamy.
Shepherd’s Pie with French Lentils and Chard
Prep time: 10 minutes
Cook time: 1 hour, 10 minutes
1 ½ pounds yukon gold potatoes (about 4 large)
1 ½ cups dry French Lentils (as opposed to cooked)
1 cup reduced fat buttermilk
1 teaspoon salt
4 teaspoons canola oil
2 medium onions, diced
2 cloves garlic, minced
1 tablespoon fresh rosemary chopped, or 2 teaspoon dried
2 cups chopped tomatoes (about 2 medium or 28 ounces of canned)
2 cups of chopped chard leaves (about 4 ounces)
¼ cup chopped parsley (about one-quarter of a bunch)
2 teaspoons Worcestershire sauce
2 teaspoons honey
¼ teaspoon red pepper flakes (optional)
½ teaspoon salt
1/8 teaspoon ground black pepper
1 ounce grated Parmesan cheese (like Sartori Pastorale)
Peel and chop potatoes into 1-inch chunks. Place in a saucepan and cover with water. Bring to a boil, reduce heat and simmer until tender, about 15 minutes.
In a separate pot, place lentils and 3 cups of water to the boil, reduce heat and simmer until tender, about 25 minutes. When lentils are cooked, drain and set aside.
When potatoes are cooked, drain, reserving a cup or two of the water, and return to the pot. Add buttermilk and salt and mash until smooth, set aside.
Preheat the oven to 375˚. While the lentils and potatoes are cooking, in a large sauté pan over medium heat, warm the oil. Add the onions and cook until soft and translucent, about 3 minutes. Add the garlic, herbs, tomatoes, chard, Worcestershire sauce, honey and pepper flakes, if using. Cook until the chard is mostly cooked and a little underdone, about 2 minutes. Add the lentils, salt and pepper.
Place the lentil filling into an 8”x10” baking dish. Warm the potatoes over the stove, adding reserved water to create a smooth consistency if necessary. Spoon potatoes over the lentils, and top with the parmesan cheese.
Bake in the middle of the oven for about 45 minutes or until the potatoes are browned.
Nutrition Information (per serving):
Calories: 478; Total Fat: 5 grams; Sat Fat: 1 gram; Cholesterol: 8 grams: Protein: 20 grams; Carbs: 60 grams; Sugar: 10 grams; Fiber: 10 grams; Sodium: 634 grams