Vegetarian-Style Shephard's Pie
Nutritional values
(Percentage of daily recommendation)
| Calorie | 361 cal. | (17 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.2 g | (34 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 6.9 mg | (58 %) | ||
| Vitamin K | 63.2 μg | (105 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.7 mg | (56 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 132 μg | (44 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 840 mg | (21 %) | ||
| Calcium | 246 mg | (25 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 260 mg | |||
| Cholesterol | 12 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 300 grams starchy potatoes
- 2 carrots
- 2 onions
- 400 grams chickpeas (canned)
- 1 stalk Leeks
- 100 grams Peas (frozen)
- 1 Tbsp Pastry flour
- 250 milliliters Vegetable broth
- 2 Tbsps vegetable oil
- salt
- freshly ground peppers
- 50 grams grated Cheddar cheese
- 75 milliliters hot milk
- Nutmeg
- 2 Tbsps chopped parsley
Preparation steps
Peel the potatoes, rinse and cook in boiling salted water for about 25 minutes.
Peel the carrot and cut into small cubes. Peel the onions and finely chop. Rinse the chickpeas and drain. Rinse, trim and chop the leeks. Thaw the peas.
Sauté the onions in hot oil. Add the carrots and leeks and sauté briefly. Sprinkle with flour and pour in broth. Stir in the peas and chickpeas, season with salt and pepper and simmer.
Drain the potatoes and mash. Stir in the hot milk and parsley and season with salt, pepper and nutmeg. Butter a casserole dish. Preheat oven to 200°C (approximately 400°F) top / bottom heat. Spoon the vegetables into the prepared dish, top with the mashed potatoes and sprinkle with cheese. Bake on the middle rack in the preheated oven for about 30 minutes. Remove from the oven and serve.
