Seitan Shepherd’s Pie

seitan shepherds pie in a casserole dish

While I’m all about fancy foods and impressive dishes, sometimes it’s hard to beat a good casserole. When I’m craving comfort food and want something that’s easy to make, I turn to a classic: shepherd’s pie.

Although it’s usually made with lamb or beef (hence the name), my favorite filling to make a ‘meaty’ dish is seitan (say-tan). This wheat gluten-based food is packed with protein (actually more than tofu) and touts a short, recognizable ingredients list that you can feel good about. Best part? By making a vegan version of this often over-indulgent dish, each serving comes in at just above 200 calories.

I was lucky enough to have Sweet Earth reach out and send me a goodie bag packed to the brim with their multiple seitan products. Their varieties come in different cuts (strips, slices, or grounds) and there are even flavored versions, all of which are delicious. For this recipe I used their ground seitan, which holds up well in the rich gravy and gives a savory boost to the dish.

seitan shepherds pie in a glass casserole dish

Vegan Shepherd’s Pie

Serves: 8

Ingredients:

  • 1 bag frozen mixed vegetables (corn, peas, carrots, green beans, etc.)
  • 1 tablespoon olive oil
  • 1 yellow onion, chopped
  • 1 teaspoon minced garlic
  • 2 (8-oz.) packages white mushrooms, sliced
  • 8 oz. ground seitan (like Sweet Earth Traditional Seitan)
  • 1 1/2 cups water
  • 1 1/2 cups non-dairy milk 
  • 1/4 cup soy sauce
  • 1/4 cup nutritional yeast 
  • 1 teaspoon Italian seasoning
  • 1/4 teaspoon black pepper
  • 3 tablespoons cornstarch
  • 3 cups prepared mashed potatoes

Directions:

  1. Preheat oven to 400°F.
  2. Steam the frozen vegetables and and pour into a 9×13-inch casserole dish.
  3. In a large pan, bring the olive oil to medium-high heat. Add onion and sauté until translucent and fragrant. Add garlic and cook for 1 more minute. Stir in mushrooms and seitan, cooking until the mushrooms have become tender. Add the seitan mixture into the casserole dish.
  4. In a separate bowl, whisk together water, milk, soy sauce, nutritional yeast, Italian seasoning, pepper, and cornstarch. Add the sauce mix to a large saucepan and bring to a simmer, stirring often. Cook for 3-5 minutes, until thickened.
  5. Pour the gravy over the vegetable and seitan mixture and stir together. Spread prepared mashed potatoes on top and cover the dish with foil. Bake for 45 minutes, remove foil, and bake for 15 more minutes. Sprinkle more nutritional yeast on top, if desired. 

Nutrition per serving:

Calories: 208 Fat: 3g Saturated Fat: 0g Protein: 15g Carbohydrates: 32g Sugars: 7g

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