Shepard’s Bowl

All the elements of the shepard’s pie except on a plate. Add any sauce of your choosing and/or serve with peas.

This dish is low in saturated fat, and very low in cholesterol and sodium. It is also a good source of Dietary Fiber, Vitamin K, Vitamin B6, Pantothenic Acid, Manganese and Selenium, and a very good source of Vitamin A, Vitamin C and Copper.

Shepard’s Bowl Recipe by DAREBEE
10oz (300g) potatoes
10oz (300g) cauliflower
10oz (300g) mushrooms
¼ cup water
Makes 2 portions 350 Calories per portion
Protein 10g
Carbohydrates 64g
Fat 10g
Fiber 12g
We UsedShiitake mushrooms.
Level UpAdd 1oz (30g) walnuts, ½ teaspoon salt, ½ teaspoon cumin and ½ teaspoon cayenne pepper.


1Pulse blend cauliflower, then mushrooms and walnuts using a food processor. You can also chop them up manually to resemble mince.

2Add ground cauliflower, mushrooms, walnuts and ¼ cup water to a large pan. Add any spices you prefer and mix well. Suggested: 1 teaspoon smoked paprika, ½ teaspoon cumin, ⅛ teaspoon black pepper. Cover the pan with a lid and saute for 10 minutes at medium-high heat. Stir occasionally.

3In the meantime, peel carrots and potatoes and steam or boil for 20 minutes until soft - a fork should be able to easily pass through either.

4Mash potatoes and carrots separately. Serve on a bowl alongside mince. Sprinkle with cheese and garnish with fresh parsley.

Shepard’s Bowl Recipe by DAREBEE
Shepard’s Bowl Recipe by DAREBEE
Shepard’s Bowl Recipe by DAREBEE
Shepard’s Bowl Recipe by DAREBEE