Hello, fellow food enthusiasts!
Welcome back to Al’s Cooking Blog, where we explore the infinite possibilities of home cooking, one recipe at a time. Today, I have an exciting and heartwarming dish to share with you: an Allergen-Free Spiced Lentil and Sweet Potato Shepherd’s Pie.
As some of you might know, managing food allergies in our household has been an interesting journey. With my wife and I both loving a wide variety of foods and flavours, it sometimes feels like a culinary adventure to create dishes free from eggs, dairy, and soya. But let me tell you, the satisfaction of creating something both delicious and safe for everyone is beyond rewarding.
This shepherd’s pie is one of those dishes that warms the soul while being easy on the tummy. The hero ingredients here are lentils and sweet potatoes, creating a hearty, flavorful, and nourishing meal that’s perfect for any day of the week. Plus, this dish is packed with spices like cumin, smoked paprika, and coriander, which bring a lovely depth of flavour that elevates the humble lentil to something truly special.
**Why Lentils and Sweet Potatoes?**
Lentils are a fantastic plant-based protein source, and they soak up spices beautifully. The sweet potatoes, apart from giving us a nice nutritional boost, provide a lovely, creamy mash that complements the spiced lentils perfectly.
**A Step-by-Step Adventure**
I always find cooking to be a calming and enjoyable experience, especially when trying new recipes. So, let’s roll up our sleeves and get into it!
**Ingredients List:**
1. 2 cups (400g) dried green lentils
2. 1 large (200g) sweet onion, finely chopped
3. 2 medium (300g) carrots, diced
4. 2 cloves garlic, minced
5. 1 large (400g) sweet potato, peeled and cubed
6. 2 tbsp olive oil
7. 1 tsp ground cumin
8. 1 tsp smoked paprika
9. 1 tsp ground coriander
10. 1/2 tsp ground cinnamon
11. 1/4 tsp ground black pepper
12. 1/2 tsp salt
13. 1 can (400g) chopped tomatoes
14. 2 cups (480ml) vegetable broth
15. 1 cup (240ml) coconut milk
16. 2 tbsp tomato paste
17. 1 cup (150g) frozen peas
18. 1/4 cup (5g) fresh parsley, chopped
19. 1 tbsp fresh thyme, chopped
20. 1 tbsp fresh rosemary, chopped
**Method:**
1. **Preheat the Oven:** Preheat your oven to 200°C (390°F).
2. **Cook the Lentils:** In a medium pot, add the dried green lentils and cover with water. Bring to a boil, then reduce to a simmer and cook for 20-25 minutes, until tender. Drain and set aside.
3. **Prepare Sweet Potato Mash:** In a large saucepan, bring water to a boil. Add the peeled and cubed sweet potatoes. Cook for 10-15 minutes or until tender. Drain and mash with half of the coconut milk (½ cup/120ml) until smooth. Season with a pinch of salt and pepper.
4. **Sauté Vegetables:** While the sweet potatoes are cooking, heat the olive oil in a large skillet over medium heat. Add the finely chopped onion and diced carrots and sauté for 5-7 minutes until softened.
5. **Add Garlic and Spices:** Add minced garlic and cook for another minute. Then stir in ground cumin, smoked paprika, ground coriander, ground cinnamon, ground black pepper, and salt. Cook for another 1-2 minutes, until fragrant.
6. **Incorporate Tomatoes and Lentils:** Add the tomato paste and cook for an additional minute before adding the chopped tomatoes and cooked lentils. Stir well to combine.
7. **Simmer the Filling:** Pour in the vegetable broth and the remaining coconut milk (½ cup/120ml). Bring the mixture to a boil, then reduce to a simmer and cook for 10 minutes, stirring occasionally until the mixture thickens slightly.
8. **Add Peas and Herbs:** Stir in the frozen peas, fresh parsley, thyme, and rosemary. Cook for another 2-3 minutes.
9. **Assemble the Pie:** Transfer the lentil mixture into a baking dish. Spread the mashed sweet potatoes evenly over the top.
10. **Bake:** Place the dish in the preheated oven and bake for 20-25 minutes or until the top is slightly golden and crispy.
11. **Serve:** Let the pie cool for a few minutes before serving. Enjoy your allergen-free spiced lentil and sweet potato shepherd’s pie!
**Final Thoughts**
There’s something incredibly fulfilling about making a dish that brings warmth to every corner of your home and smiles to every face around the table. This Lentil and Sweet Potato Shepherd’s Pie is just that kind of recipe. It’s a great option for those looking to enjoy a wholesome, hearty meal without worrying about eggs, dairy, or soya.
I can already tell that this will become a staple in our household, and I hope it does in yours too. Don’t forget to share your creations on social media and tag me @AlCookingBlog. I love seeing how your dishes turn out!
Happy Cooking!
Al
Ingredients
– 2 cups (400g) dried green lentils
– 1 large (200g) sweet onion, finely chopped
– 2 medium (300g) carrots, diced
– 2 cloves garlic, minced
– 1 large (400g) sweet potato, peeled and cubed
– 2 tbsp olive oil
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 1 tsp ground coriander
– 1/2 tsp ground cinnamon
– 1/4 tsp ground black pepper
– 1/2 tsp salt
– 1 can (400g) chopped tomatoes
– 2 cups (480ml) vegetable broth
– 1 cup (240ml) coconut milk
– 2 tbsp tomato paste
– 1 cup (150g) frozen peas
– 1/4 cup (5g) fresh parsley, chopped
– 1 tbsp fresh thyme, chopped
– 1 tbsp fresh rosemary, chopped
Method
1. **Preheat the Oven:** Preheat your oven to 200°C (390°F).
2. **Cook the Lentils:** In a medium pot, add the dried green lentils and cover with water. Bring to a boil, then reduce to a simmer and cook for 20-25 minutes, until tender. Drain and set aside.
3. **Prepare Sweet Potato Mash:** In a large saucepan, bring water to a boil. Add the peeled and cubed sweet potatoes. Cook for 10-15 minutes or until tender. Drain and mash with half of the coconut milk (½ cup/120ml) until smooth. Season with a pinch of salt and pepper.
4. **Sauté Vegetables:** While the sweet potatoes are cooking, heat the olive oil in a large skillet over medium heat. Add the finely chopped onion and diced carrots and sauté for 5-7 minutes until softened.
5. **Add Garlic and Spices:** Add minced garlic and cook for another minute. Then stir in ground cumin, smoked paprika, ground coriander, ground cinnamon, ground black pepper, and salt. Cook for another 1-2 minutes, until fragrant.
6. **Incorporate Tomatoes and Lentils:** Add the tomato paste and cook for an additional minute before adding the chopped tomatoes and cooked lentils. Stir well to combine.
7. **Simmer the Filling:** Pour in the vegetable broth and the remaining coconut milk (½ cup/120ml). Bring the mixture to a boil, then reduce to a simmer and cook for 10 minutes, stirring occasionally until the mixture thickens slightly.
8. **Add Peas and Herbs:** Stir in the frozen peas, fresh parsley, thyme, and rosemary. Cook for another 2-3 minutes.
9. **Assemble the Pie:** Transfer the lentil mixture into a baking dish. Spread the mashed sweet potatoes evenly over the top.
10. **Bake:** Place the dish in the preheated oven and bake for 20-25 minutes or until the top is slightly golden and crispy.
11. **Serve:** Let the pie cool for a few minutes before serving. Enjoy your allergen-free spiced lentil and sweet potato shepherd’s pie!
