Garbanzo Shepherd's Pie Vegan

Recipe by: "New McDougall Cookbook"

*5.5 Points Per Serving

 

1 large onion, chopped

1/4 tsp garlic powder

1/2 lb mushrooms, chopped

2 tsp cornstarch mixed w/

1/4 cup cold water

1/2 cup water

2 cups cooked garbanzo beans

1 1/2 cups diced carrots

1 1/2 cups frozen peas, thawed

3/4 cup diced celery

mashed potatoes (recipe follows)

1/2 bunch spinach, washed and trimmed (about 2 cups)

2 cups low-fat soy milk

1 tblsp soy sauce

1/2 tblsp Parsley Patch seasoning, general blend

 

preheat oven to 325 degrees F. Place the onion and mushrooms in a large pot with the water. cook, stirring, for 5 min. add the carrot and celery, and continue to cook, stirring frequently, until the carrot and celery are tender, about 10 min. add the spinach, cover, and steam until wilted, about 1 min. remove from heat. in a separate saucepan, mix soy milk with the soy sauce, Parsley Patch, and garlic powder. add the cornstarch mixture and cook, stirring, until the mixture boils and thickens. add to the vegetable mixture, then stir in the garbanzos and peas. spoon into six to eight individual casserole dishes. top with mashed potatoes and sprinkle with paprika. bake for 30 min. or until golden.

mashed potatoes

4 large potaotes, peeled and diced

1 cup low-fat soy milk

1/4 tsp onion powder

steam potatoes over boiling water for 15 min. place in a bowl; add the soy milk and onion powder. mash until smooth.

kwvegan vegan

*BASED ON 6 SERVINGS

Shared by: ESILVA