SHEPHERD PIE[44]

Saturday, February 1, 2014

English cottage pie packed with protein.
A super tasty and healthy vegetarian shepherd pie.

Mashed Potato
Ingredients
3 pcs - Potatoes (boil and mash)
{Potassium, Vitamin-C, Vitamin-B6, Copper, Zinc and Protein} {Does not have fat, cholesterol or sodium}
1 Tbsp - Basil (tear it)
15 leaves - Spinach (boil and chop) {Beta-carotene, Vitamin-A, Vitamin-K, Iron}
4 pcs - Baby corn (chop into 1/2 inch rounds)
1 clove – Garlic (chop)
1 small – Onion (chop)
2 Tbsp - Milk
A pinch – Nutmeg
1 tsp – Olive oil
2 tsp - Butter
To taste - Salt
To taste - Pepper

Method
Heat oil and butter, add the garlic and onion.
When translucent and the basil, spinach, baby corn, nutmeg, potato, milk, salt and pepper.

The Beans and mushroom mix
Ingredients
80 gms (unsoaked) - Kidney beans {Rajma} (wash and boil) {GI is very low, cholesterol lowering fiber}
2 pcs - Tomatoes (chop)
1 pc - Onion (chop)
2 cloves - Garlic (chop finely)
1 Tsp - Worcestershire sauce
1 pkt - Mushroom (wash and boil in little water) {B5, Vitamin D, Potassium, Zinc}
1 tsp - Olive oil
1 Tbsp - Parsley (cut)
1 Tbsp - Basil (tear)
To taste - Salt
To taste - Red chilli powder.

Method
Heat the oil, add the garlic, onions and cook till translucent.
Add the tomatoes and the kidney beans. Saute for few minutes.
Then add the mushrooms, worcestershire sauce, parsley, basil, salt and red chilli powder.

Options for people who do not eat mushrooms and for those who get acidic by eating beans:
Instead of mushroom one can use tofu, both are proteins.
Instead of beans one can use oiled and baked or grilled red bell peppers .
(As red bell peppers are alkaline and beans are acidic)

For The Topping
Ingredients
2 slices - Bread (toasted and crushed into breadcrumbs)
70 gms - Paneer
50 gms - Cheddar cheese (grated)

The Assembling
Put a layer of the beans and mushroom mix, in a baking dish.
Next layer the mashed potato on it.
Finally top it with the breadcrumbs, paneer and cheddar cheese.