Baked Lentil Shepherd’s Pie with Sweet Potato
- Suitable for diets:
- Heart-Healthy
- High-Fiber
- Low-Fat
- Plant-Based
- Vegetarian
Why Diabetes Friendly?
High in fibre: Lentils, sweet potatoes, and vegetables provide soluble and insoluble fibre that helps slow glucose absorption and improve blood sugar control.
Low glycemic ingredients: Sweet potatoes have a lower glycemic index than white potatoes, and lentils are excellent for blood sugar stability.
No added sugar: The recipe relies solely on whole ingredients, herbs, and natural sweetness from sweet potatoes.
Moderate in carbohydrates: Balanced with fibre and protein, reducing risk of blood sugar spikes.
Reduced sodium: Uses low-sodium vegetable stock and soy sauce, helping manage blood pressure and heart health, important for those with diabetes.
Ingredients
Topping
- sweet potato (peeled and cut into chunks) 3 medium
- milk ¼ cup
- butter (unsalted, melted) ¼ cup
Filling
- olive oil 1 tbsp
- onion (chopped) ½
- garlic (minced) 3 cloves
- thyme (dried ) 2 tsp
- basil (dried ) 2 tsp
- soy sauce (reduced-sodium) 1 tbsp
- vegetables (frozen ) 2 cups
- vegetable broth (reduced-sodium) 1 ½ cup
- corn starch 2 tbsp
- tomato (canned, crushed, reduced-sodium) 1 cup
- lentils (brown, canned) 400 ml
Cooking Tips
Add a protein boost: Mix in green lentils or some chopped mushrooms for extra texture and protein.
Dairy swap: Use unsweetened plant milk and olive oil or vegan butter to make it dairy-free and fully plant-based.
Make ahead: Assemble and refrigerate up to 24 hours ahead, then bake when ready to serve.
Mash hack: For even smoother sweet potato mash, use a potato ricer or blend with an immersion blender.
Customize the veggies: Frozen peas, carrots, corn, and green beans all work well; feel free to mix based on preference or what’s on hand.
Instructions
- Prepare mashed potatoes: Bring a large pot of water to a boil and add sweet potatoes. Cook for 20-30 minutes, or until fork tender.3 medium sweet potato
- Drain potatoes and begin to mash with a hand masher or fork. Mix in milk and melted butter.¼ cup milk, ¼ cup butter
- Prepare filling: in an oven safe pot or skillet, heat olive oil over medium heat. Add onions and sauté until fragrant, about 5-7 minutes.1 tbsp olive oil, ½ onion
- Add garlic, thyme, basil, and soy sauce, and sauté for 2-3 minutes.3 cloves garlic, 2 tsp thyme, 2 tsp basil, 1 tbsp soy sauce
- Add frozen vegetables and 1 cup of stock. Combine ½ cup of the left over stock with 2 tbsp of cornstarch, mixing with a fork until well combined, then add to the pan.2 cups vegetables, 1 ½ cup vegetable broth, 2 tbsp corn starch
- Add crushed tomatoes and lentils to the pan. Mix everything together and increase the heat to bring to a simmer. Let simmer until the lentil mixture thickens, about 5 minutes.1 cup tomato, 400 ml lentils
- Preheat the oven to 350F. Carefully spoon the sweet potato mash on top of the lentil mixture, and using a fork or large spoon spread into an even layer.
- Bake lentil shepherd’s pie in the oven for 15-20 minutes, or until it starts to bubble on the sides.
- Serve and enjoy!
FAQ
Can I use regular potatoes instead of sweet potatoes?
Yes, but sweet potatoes are better for blood sugar control due to their lower glycemic index.Is this recipe vegan?
It’s vegetarian, but easily made vegan by using plant-based milk and butter.Can I freeze leftovers?
Absolutely! Let it cool completely, portion it into airtight containers, and freeze for up to 3 months.What’s a good substitute for soy sauce?
Try coconut aminos or low-sodium tamari for a soy-free, gluten-free option.How can I make this recipe more filling?
Add chopped mushrooms, quinoa, or extra lentils to the filling.Is this suitable for kids?
Yes! It’s mild, comforting, and can be a great way to sneak in veggies.
Diabetics 2.
I’m trying to understand how we can eat a lentil shepherd’s pie with 37g total of hydrates when I’m trying to reduce my carbohydrate intake?
Explanations please.
It is the total amount of daily carbs that is important when you are looking at the nutritional values. The recommended amount of carbs per meal is 45-60g and for a snack 15-30g (https://www.diabetescarecommunity.ca/diet-and-fitness-articles/diabetes-diet-articles/carbohydrates/carbs-for-people-with-diabetes/).