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Cottage Pie with Sweet Potato Mash

Cottage Pie with Sweet Potato Mash

Prep: 15 min
Cook: 1 hr 15 min
Total: 1 hr 30 min
Servings: 5

One of my favorite comfort foods. This warm, savory dish is just as flavorful with mashed cauliflower instead of the sweet potato topping, so mix it up if the mood strikes.

Author NutritionFacts
by NutritionFacts.org
Recipe Ingredients

Ingredients & Directions

Recipe Ingredients

Ingredients

Yield: 1 Cottage Pie (5 Servings)
Needed Kitchenware: Cooking pot, oven, large skillet, blender or food processor, baking dish
  • 2 pounds sweet potatoes, cut into 2-inch chunks
  • ½ tsp onion powder
  • ¼ tsp ground black pepper
  • 1 small red onion, chopped
  • 1 carrot, chopped
  • 2 garlic cloves, minced
  • 1½ cups corn kernels, fresh or thawed from frozen
  • 1 cup green peas, fresh or thawed from frozen
  • 1 cup lima beans, cooked or thawed from frozen
  • 2 cups brown lentils, cooked or packaged (BPA-free can or Tetra Pak salt-free)
  • 1 cup Light Vegetable Broth
  • 8 oz mushrooms, chopped
  • 3 tbsp nutritional yeast
  • 2 tbsp tomato paste (salt-free)
  • 1 tbsp white miso paste
  • 1 tsp fresh thyme or ½ tsp dried thyme
Recipe Directions

Directions

  • Place the sweet potatoes into a large pot with enough cold water to cover and bring to a boil. Cover for 15 to 20 minutes, or until fork-tender, then drain and return to the pot. Stir in the onion powder and black pepper and mash until smooth. Set aside.
  • Preheat the oven to 400°F.
  • Heat ¼ cup of water in a large skillet over medium heat. Add the onion and carrot and cook until softened, about 7 minutes. Stir in the garlic and lower the heat to low. Stir in the corn, peas, and cooked lima beans. Cook until the vegetables are tender and any liquid is absorbed, 3 to 5 minutes. Stir in 1½ cups of the lentils, then transfer the vegetable mixture to a shallow baking dish and set aside.
  • Heat the Light Vegetable Broth in the same large skillet over medium heat. Add the mushrooms, nutritional yeast, tomato paste, miso paste, and thyme and cook, stirring, for 5 minutes, or until the mushrooms are soft. Transfer the mushroom mixture to a blender or food processor, add the remaining ½ cup of lentils, and blend until smooth. If the gravy is too thick, blend in up to ½ cup of additional broth. Taste and adjust the seasonings, if needed.
  • Pour the gravy over the vegetable mixture, stirring to combine. Spread the mashed sweet potatoes on top, smoothing to cover the surface. Bake for about 30 minutes, or until the filling is bubbling. Serve hot.
Recipe nutrition

Nutritional Information

Yield: 1 Cottage Pie
Servings: 5
Information per serving:
Energy: 381.4 kcal
Carbohydrate: 75.2 g
Protein: 20.2 g
Fiber: 16.9 g
Sugar: 18.5 g
Fat: 2.1 g
Monounsaturated Fat: 0.3 g
Polyunsatured Fat: 0.7 g
Omega-3: 0.1 g
Omega-6: 0.3 g
Saturated Fat: 0.3 g
Trans Fat: 0 g
Cholesterol: 0 mg
Choline: 87.8 mg 21% DV
Folate: 235.8 µg 59% DV
A: 31233.8 IU 1339% DV
B1: 1.1 mg 99% DV
B2: 0.5 mg 41% DV
B3: 9.1 mg 65% DV
B5: 13.1 mg 262% DV
B6: 3.5 mg 273% DV
B12: 0 mg 1% DV
C: 32.3 mg 43% DV
D: 3.2 IU 1% DV
E: 2.3 mg 15% DV
K: 17.7 µg 20% DV
Calcium: 100.5 mg 10% DV
Copper: 0.7 mg 77% DV
Iron: 6.4 mg 35% DV
Magnesium: 101 mg 32% DV
Manganese: 1.3 mg 73% DV
Phosphorus: 404.5 mg 58% DV
Potassium: 1266.4 mg 27% DV
Selenium: 16.1 µg 29% DV
Sodium: 374.9 mg 25% DV
Zinc: 3.4 mg 42% DV

Please note nutritional information varies dependent on agricultural conditions, consistency in manufacturing processes, and honesty in reporting. We cannot accurately report on the amount of harmful chemicals or beneficial plant constituents that might be present in these ingredients. We cannot report on the content of material added during the cooking process. We cannot guarantee if the vitamins present are natural or synthetic. We make no guarantees to the accuracy of this information and continue to suggest purchasing organic, high-quality, fresh ingredients from local, trusted sources. Percent Daily Values are based on a 2,000 calorie diet and values come regulated from the FDA. Your daily values may be higher or lower depending on your needs.

Tips, Suggestions, Photos, & More Information

nutrition facts cottage pie with sweet potato mash recipe

Healthy, Whole Food Cottage Pie for Weight Loss

One of my favorite comfort foods. This warm, savory dish is just as flavorful with mashed cauliflower instead of the sweet potato topping, so mix it up if the mood strikes.

Diet for Weight Loss and Disease Prevention

What is the best diet for weight loss? Dr. Greger explains below! Increasing the quality of food versus the quantity seems to be the difference. A whole foods, plant-based diet had better long-term results EVER RECORDED than any other intervention published in medical literature. How about chemicals or the gut microbiome? Watch below for more information.

Watch Dr. Greger Speak at Length About Evidence-Based Weight Loss

This recipe can be found in the How Not to Diet Cookbook

image of How Not to Diet Cookbook

Recipe attribution: Excerpted from THE HOW NOT TO DIET COOKBOOK: 100+ Recipes for Healthy, Permanent Weight Loss by Michael Greger. Copyright © 2020 by Michael Greger. Reprinted with permission from Flatiron Books. All rights reserved. Photography by Antonis Achilleos.

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