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A side on view of a FODMAP friendly vegetarian Shepherd's Pie baked in a skillet. The mashed potato topping is golden brown and has a wavy pattern traced in with fork prongs. It sits atop a white marble table and is surrounded by white ceramic plates, a small white ceramic salt dish and glasses of water. The background is a dark olive piece of linen

FODMAP friendly Shepherd's Pie (vegan, gluten free)

Gluten free, vegan, nut free, one pot
Preparation and cooking time for the mash potato option is 30-45 minutes longer
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 32 minutes
Cook Time 30 minutes
Course Main Course
Cuisine Food Intolerance Friendly
Servings 6 people

Equipment

  • 1 x 31cm cast iron skillet

Ingredients
  

FOR THE VEGAN SHEPHERD'S PIE

  • 3 tablespoons olive oil
  • 350 g (3ish large) carrots, cut into small cubes or grated
  • Greens of 1 leek, thoroughly washed and chopped
  • Spring onion greens, thoroughly washed and chopped
  • Couple of bay leaves if you have them
  • Freshly cracked pepper
  • Good pinch of salt
  • 1/4 cup + 1 tablespoon tomato paste
  • 1 tablespoon (20ml) Tamari or gluten free dark soy sauce
  • 2-3 tablespoons (40-60ml) vegan Worcestershire sauce, to taste
  • 1 tablespoon light brown sugar or pure maple syrup
  • 1/2 - 1 tablespoon light gluten free miso paste (optional)
  • 1 1/2 - 2 cups (375-500ml) stock (I used 2 Massel FODMAP friendly ‘beef’ cubes in boiling water)
  • 1/2 - 1 cup (125-250ml) red wine
  • 1 x 400g tin of plain tomatoes (see notes)
  • 1 x 500g packet firm tofu, frozen and defrosted (see notes)
  • 1-2 tablespoons gluten free cornflour
  • 1/3 cup frozen peas (optional)

For the potatoes:

  • 1 x 1kg bag of tater tots (check that they don't have gluten containing ingredients if necessary)
  • OR
  • 1.5 -2 kg all rounder or starchy potatoes, boiled to oblivion
  • 50g butter
  • 1/2 - 1 cup (125-250ml) milk of choice (to form a smooth and spreadable mash)
  • fine salt, to taste
  • 25g butter, melted (for the top)
  • freshly and finely grated parmesan (for the top)

Instructions
 

If you are making the mash topping:

  • Cook the potatoes, whole, in salted water until completely cooked through. This will be about 15-20+ minutes, depending on the size of the potato. Once a knife slides through the largest potato effortlessly, remove them from the water and allow to steam dry a little.
  • Carefully peel the skins off the potatoes. You can use gloved hards or a fork (they will be super hot). Mash the potatoes into a large mixing bowl using your preferred method. I like to use my potato ricer.
  • Add the butter and stir to combine, then add the milk until you reach your desired consistency. You want the potatoes to be spreadable and smooth, about the consistency of buttercream. Season to taste and set aside while you make the mince. If you're using the tater tot topping, proceed to the next step.

To make the vegan mince:

  • In a large 31cm skillet, heat the olive until shimmering before adding the chopped carrots, bay leaves, cracked pepper and a good pinch of salt. The salt will draw out moisture from the carrots so they will cook without browning. The pepper will mellow as it cooks. Cook for 15-20 minutes until soft.
  • Meanwhile, mix together the tomato paste, balsamic, Tamari, Worcestershire sauce, miso and light brown sugar in a medium bowl. Whisk to combine and adjust for taste as you see fit. Add the cocoa, asafoetida and spices here if you’re using them.
  • At this point, preheat the oven to 230C or 445F.
  • Once the carrots are cooked, pour the tomato paste mixture into the skillet and use a silicon spatula to combine it with the carrots. Deglaze the pan with the red wine.
  • Allow to cook for a few minutes before crumbling in the defrosted and drained tofu. Stir to combine and allow the tofu and stir to combine, cooking for a minute or two. Add the stock and tinned tomato and stir to combine. Cook for 10 or so minutes until the tofu has taken on colour and flavour. Turn off the heat and add the frozen peas if you’re using them. Allow them to cook slightly before adding the cornflour. If you add them together the cornflour will clump to the peas.

If you are making the tater tot Shepherd's Pie

  • Take your 1kg bag of tater tots and arrange them around the top of the dish. I had about a cup worth left over, so unless you’re using a significantly bigger skillet don’t panic about not having enough.
  • Place the shepherd’s pie into the oven for 30 minutes. If necessary, turn the oven to grill in order to brown the tater tots in the last few minutes. Remove from the oven and serve.

If you are using the mash topping

  • Arrange the mash on top of the mince and spread it evenly with a spatula. Use a fork to create a pattern on the surface, as this will create crispy edges. To aid in browning, you can brush the top with melted butter and sprinkle it with some finely grated cheese.

Notes

  • Impossible Mince also works well in this dish. You can use a little less stock (and water instead of beef stock, as it already has a meaty flavour). 
  • You can also use my low FODMAP Nomato sauce recipe to replace some or all of the tinned tomato. One batch of Nomato sauce makes approximately 1.2kg, which is equivalent to 3 x 400g cans of tinned tomato. 
Keyword vegan low fodmap, vegan low fodmap shepherd's pie
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