Veggie Shepard's Pie with Cauliflower Mash
Craving comfort food, but still in phase 1? Don't let that stop you! Here's a twist on the famous Shepard's Pie, swapping out ground beef for a lower calorie option (tofu), and the mashed potatoes for a carb-free option (cauliflower mash). Give it a try! You won't be disappointed.
Ingredients:
Veggie Mince:
1 onion, diced
4 cloves garlic, minced
Olive oil, for sauteeing
30oz tofu
1/4 cup coconut aminos
2 tsp dried basil
2 tsp dried oregano
Salt & pepper to taste
1 cup tomato paste
2 cups vegetable broth
1 1/2 cups frozen peas
1 1/2 cups frozen carrots
Cauliflower Mash:
10 cups cauliflower rice
5 cups water
1/4 cup ghee
6 roasted garlic cloves
Salt & pepper to taste
1 onion, diced
4 cloves garlic, minced
Olive oil, for sauteeing
30oz tofu
1/4 cup coconut aminos
2 tsp dried basil
2 tsp dried oregano
Salt & pepper to taste
1 cup tomato paste
2 cups vegetable broth
1 1/2 cups frozen peas
1 1/2 cups frozen carrots
Cauliflower Mash:
10 cups cauliflower rice
5 cups water
1/4 cup ghee
6 roasted garlic cloves
Salt & pepper to taste
Method:
1. Add the onion and garlic to a stockpot with olive oil and sauté until softened.
2. Mash the tofu using your hands, and add it to the stockpot. Sauté until browned.
3. Add the coconut aminos, dried basil, dried oregano, salt, pepper, tomato paste, and vegetable broth. Mix
4. Add the peas and carrots to the mix, and combine.
5. Transfer the veggie mince to a casserole dish, and smooth down.
6. Add cauliflower rice and water to a cooking pot, and cook uncovered on high heat for about 15 minutes, or until the water is absorbed.
7. Once the cauliflower rice has absorbed the water, preheat the oven to 350F, and transfer the cauliflower rice to a food processor with ghee, garlic cloves, salt & pepper. Process until creamy.
Tip: Depending on your food processor, you may need to let the cauliflower rice cool for several minutes before turning on the machine. You will also need to do this in batches.
Tip: Depending on your food processor, you may need to let the cauliflower rice cool for several minutes before turning on the machine. You will also need to do this in batches.
8. Add the cauliflower mash on top of the veggie mince, smooth it down as the top layer, and bake in the oven for 15-20 minutes. In the last 5 minutes, switch over to broil for some extra browning on top.
9.Top with fresh parsley, and serve.
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Level 1
This is for you if you have not completed transform before or you are currently training less than twice a week
Level 2
This is for you if you have done transform before or you're currently training more than twice a week
Level 3
This is for you if you have done transform 1 & 2 before or you're currently training more than three times a week
