Fresh mushroom is a protein rich ingredient that is an all-time favorite to many. It has a lot of health benefits and in ancient Egypt, this ingredient was only reserved for royalty. Romans also believed that mushroom conferred sufficient energy to soldiers.
If you are looking to add a distinct flavor to your meals then, the mushroom is almost inevitable. This ingredient will add innumerous health and nutritional benefits to your meals. Another great resource highlighting the incredible advantages of mushroom consumption is 15 Health Benefits of Mushrooms According to Science.
White button mushroom are known to reduce levels of estrogen in circulation thereby preventing breast cancer. The fibers (beta-glucan and chitin) found in mushroom lower cholesterol and help improve cardiovascular health. Other benefits of eating mushroom include; immune boost besides being a rich source of vitamins and minerals.
To help you enjoy all these benefits we have detail one special vegan mushroom recipe. The recipe is simple and very easy to follow and use readily available ingredients.
Don’t be amazed by the use of canned lentils, we have used them to try and reduce the amount of time taken in preparation. However, they give the same results in terms of taste as fresh lentils. If you are not in a hurry you can cook the lentils from scratch, you just need to make adjustments to the ingredients. Since you require about 3 cups of cooked lentils, start with 1.5 uncooked lentils. When cooked the lentils will swell to the required amount.
Recipe: Mushroom And Lentils Shepherd’s Pie
Time: 1 hour 15 minutes |servings: 8 | cuisine: holiday/comfort | recipe type: vegan
- 10 medium-sized potatoes
- 2 tsp. earth balance vegan butter or any other vegan butter
- 1/2 Cup nondairy milk, preferably unsweetened rice milk
- 11/2 tsp. salt or to taste
- 2 tsp. olive oil
- 1 onion (large), finely chopped
- 6 oz. baby Bella or cremini mushroom, sliced
- 2 tsp. Bragg’s liquid amino or reduced-sodium soy sauce
- 2 (15oz) cans lentils, with liquid
- 2 tsp. dry red wine, (optional)
- 3 tsp. all-purpose seasoning blend
- 1/2 Tsp. dried thyme
- 3 oz. arrowroot or cornstarch
- 10 oz. arugula leaves or baby spinach leaves
- 2 tsp. pepper, freshly ground
- 1 cup bread crumbs, fresh
- Wash the potatoes, peel and dice them. Place the peeled potatoes in a saucepan add water to cover. Cover the pan and simmer for about 20 minutes until they are tender. When ready drain completely and transfer them to a medium-sized mixing bowl.
- Add the vegan butter to potatoes and stir until all the butter is melted. Add the unsweetened rice milk, mash until the mixture is fluffy. Season with salt to your taste, set aside this mixture until needed.
- Preheat your oven to 400°F.
- Put a good amount of oil in a medium skillet, add the chopped onion. Sauté (over medium heat) until they are translucent, add the mushroom and garlic, keep on sautéing until the onions turn golden.
- Add the lentils plus their liquid and simmer gently. Add the red wine (optional), seasoning blend, soy sauce, thyme, and pepper. Continue cooking gently for about 5 minutes.
- In a small container combine the cornstarch with water and stir until it completely dissolves. Add the mixture to the lentils mixture and stir thoroughly.
- Add the finely chopped baby spinach, a little amount at a time. Cook until the spinach is completely wilted down.
- Remove from heat, taste the seasoning and adjust to your liking.
- Grease a 2-quartz casserole dish with oil, and spread the bread crumbs at its bottom. Add the lentil mixture on top and spread the mashed potatoes over the top.
- Bake this mixture until the potatoes turn golden (about 30-35 minutes). Remove from oven and allow it 10 minutes to settle, cut into wedges before serving.
The following nutrition facts are based on each serving.
- Number of calories: 328g
- Fats: 10g
- Carbohydrates: 97g
- Sugar: 60g
- Protein: 2g
- Fiber: 1g
If you have a special occasion or are searching for perfect comfort recipe, this one will interest you. It’s very delicious, gluten-free, and dairy-free and is the perfect meal for any vegetarian. The mushrooms add flavor that will tempt you to make this your main dish.