Vegetarian Cottage Pie by Kate Harrison
A great heart warming vegetarian recipe for all the family. Only 285 calories per serving! My calculations are a little bit different from Kate's only because I have kept them in line with the vitamin k calculations within my Warfarin, Vitamin K and Protein book. I prepare this early or the night before to save me time. If you want a vegan option then just make substitutions for the creme fraiche and skimmed milk.
Values per serving
Vitamin K (mcg) 206.7
Protein (g) 10.85
Calories (kcal) 285.7
Fat (g) 9.64
To make you will need
1 cal cooking Spray
1 medium onion, peeled and finely chopped
2 medium carrots, peeled and finely chopped
2 sticks celery, finely chopped
Salt and pepper
2 cloves garlic, finely chopped
200g chestnut mushrooms, sliced
3 sprigs fresh thyme, leaves picked
2 fresh bay leaves
300g tinned or pre-cooked green or Puy lentils
200ml vegetable stock
200g baby spinach leaves, chopped
2 tsp mushroom ketchup
FOR THE TOPPING
650g floury potatoes, peeled, chopped into even sized pieces
2 tbsp half fat crème fraiche
1 tbsp Dijon mustard
2 tbsp semi-skimmed milk
1 medium leek, finely sliced
Method from Kate Harrison
- Spray a large nonstick saucepan with 1-cal cooking spray. Add the onion, carrots and celery, season with salt and pepper and fry over a medium heat for 5 minutes. Add a splash of water to help them steam.
- Stir in the garlic and mushrooms, turn up the heat and cook for about 4 minutes.
- Add the thyme, bay leaves, lentils and stock and simmer for 3-4 minutes. Stir in the spinach and mushroom ketchup and leave for 2 minutes, until wilted.
- While the lentils are cooking, tip the potatoes for the topping into a pan of salted water and boil
for about 15 minutes until tender. Drain well, then mash with the crème fraiche, mustard and milk,
and season well.
- Steam the leek over a pan of boiling water for 3-4 minutes until tender and then stir into the mash.
- Preheat the oven to 200C/400F/gas mark 6. To assemble the pie, spoon the lentil mixture into
a 1-litre ovenproof dish and top with the mash. Bake for 30 minutes, until piping hot throughout
and the topping is golden brown.
Vitamin K reductions:
- This is a high Vitamin K food, I use this to reduce my INR sometimes. You need to remember that it’s not only high in vitamin K but also protein from the lentils.
- However if you do not want to have a high vitamin K meal, why not remove the spinach. It will give you per serving, Vitamin K = 9.27mcg, Protein = 10.76g, Fat = 9.24g and Calories = 273.7g
Web address for Kate’s recipe: https://www.dailymail.co.uk/home/you/article-2481611/Get-shape-Christmas-The-best-vegetarian-cottage-pie.html
Or see it in her book: The Ultimate 5:2 Recipe Book by Kate Harrison
Stir in the garlic and mushrooms, turn up the heat and cook for about 4 minutes
Add the thyme, bay leaves, lentils and stock and simmer for 3-4 minutes. Stir in the spinach and mushroom ketchup and leave for 2 minutes, until wilted.