Meatless Monday: Vegan cottage pie with pumpkin mash


This hearty autumn dish was served with a side of parsnips from the allotment. Please see 'Harvesting the parsnips and cavolo nero'-http://40plusandalliswell.blogspot.co.uk/2016/10/harvesting-parsnips-and-cavolo-nero.html 
Pumpkins are in season right now bursting with fibre and beta-carotene which the precursor of Vitamin A which helps protect your mucus membranes, is good for your eyes and your immune system. In this dish pumpkin makes a lower calorie alternative to potato mash.

Vegan cottage pie with pumpkin mash
Serves 4 

You will need

1 tbsp olive oil
1 large onion, peeled and chopped
2 cloves garlic, crushed
1tsp pink salt  
1 leek, trimmed and sliced
1 large carrot, diced
4 tbsp peas (optional)
2 cans mixed beans


Vegan cottage pie and the roasted parsnips 

For the pumpkin mash
600g pumpkin flesh, skin and seeds removed
pinch salt
1/4 can coconut milk 
1 tsp dried rosemary
4 tbsp nutritional yeast

Serving suggestion 
Roasted parsnips (parsnips, olive oil)

Heat the oil and cook the onion for 2-3 minutes.  Add the garlic and leeks and cook for a further minute.  Add the carrots, salt, tomato puree, peas if using and 300ml water.  Bring to the boil and reduce heat to simmer until the vegetables are tender. Drain the cans of beans and stir into the vegetable broth.  Place in an ovenproof dish.

Meanwhile place the pumpkin flesh in a saucepan with a pinch of salt, rosemary and a little water and bring to the boil. Simmer until tender and drain well.  Return to the pan and mash. Stir in the coconut milk and nutritional yeast. Return the pan to the heat to reduce the liquid- be careful it doesn't catch. Top the bean mixture with the pumpkin mash. Place in the oven for 30 minutes with the parsnips if using.

If serving with roasted parsnips, quarter the parsnips lengthwise, drizzle with olive oil and place on a baking tray. Roast at 200 degrees for 30 minutes.

Enjoy



1 comment:

  1. 3 Researches REVEAL Why Coconut Oil Kills Waist Fat.

    The meaning of this is that you actually burn fat by consuming coconut fat (in addition to coconut milk, coconut cream and coconut oil).

    These 3 researches from big medicinal magazines are sure to turn the traditional nutrition world around!

    ReplyDelete