Pumpkin and Sweet Potato Shepherd’s Pie is a classic dish done with a twist that will not disappoint. You can never go wrong with a shepherd’s pie, especially when its packed with this much goodness. Pumpkin has gained much worldwide attention for its insulin-like effects to help blood glucose levels stay within a good range. One study revealed it had protective benefits for those also diagnosed as pre-diabetic. Within parts of Asia pumpkin is even used to treat diabetes and high blood glucose levels according to the Journal of the Science of Food and Agriculture.
Pumpkin is rich in iron, potassium, copper, manganese, riboflavin, and vitamin A & C. Whilst it contains carbohydrate’s its various vitamin and mineral content help it to not spike blood glucose levels.
Another element to this meal is the protein packed brown lentils that help make this dish extra filling, loaded with soluble fibre that has been linked to lowering cholesterol levels which is important for maintaining heart health. Combined with the low glycaemic index properties of the sweet potatoes, fresh herbs, protein and fibre you’ll be glad you made it.
Ingredients:
BASE
2 medium Onions, finely chopped
4 cloves of Garlic, finely chopped
1 tbsp Oil
2 cups uncooked Brown Lentils, washed
4 cups of Water
2 x 425 g can chopped Tomatoes
3 tsp Italian herbs
2 tbsp tomato paste
2tsp oregano
salt to taste
TOPPING
2 large sweet potatoes (kumara) peeled & cubed
¼ pumpkin, peeled & cubed
non-dairy milk
salt to taste
Preparation:
To make the BASE
Step 1
Place half of one onion aside, cook the remaining half with garlic in large saucepan with oil until translucent
Step 2
Add water and brown lentils, cook for 20-30 minutes or until lentils soft
Step 3
Alternatively, use 4 cups of cooked lentils, remove water, add the rest of the base ingredients and stir well
To make the TOPPING
Step 1
Boil pumpkin and sweet potato for 10-20 minutes or until soft
Step 2
Drain and mash, adding chopped half onion
Step 3
Add enough non-dairy milk to a desired consistency, season with salt according to taste
Step 4
Preheat oven to 200 degrees
Step 5
Pour the lentils in a casserole dish, then the mashed topping
Step 6
Bake for 10 minutes or until crisp around the edges
Per Serving:
- Energy 1069 kJ (255 Cal)
- Protein 17g (27%)
- Carbohydrates 32g (60%)
- Sugars 7g
- Fat 4g (31%)
- Fibre 12g
- Sodium 131mg
- Calcium 109mg
Serves 6.
For more sweet potato (kumara) recipes see:
