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Low FODMAP Gluten-free Vegan Shepherd’s Pie (one of my favorite comfort dishes)


-1 bunch of scallions (green parts only) diced

-1 pinch of asafetida (if you have it- great thing to have around for onion/garlicy flavor) 

-1 1/2 cups uncooked lentils (brown/green)

-1 tsp tomato paste

-4 cups water

-1 tablespoon chickpea miso 

-2 tsp fresh thyme (or 1tsp of dried) 

-1 10-oz bag of frozen mixed veggies (I usually go for carrots, green beans, peas)

Mashed Potatoes

-1.5 pounds of yukon gold potatoes 

-2 pounds of sweet potatoes

-3 tbsp vegan butter

-1/2 cup of vegan milk (see homemade hemp milk recipe) or use whatever you have around!

-Salt and pepper


  1. Wash and cut potatoes into large cubes and place in a large pot. Fill the pot with water until all the potatoes are just covered. Bring the potatoes to a boil, salt the water, and cook until you can cut into them easily with a knife. 
  2. Once cooked, strain the potatoes and place into a mixing bow. Mash the potatoes with the vegan butter, milk, salt pepper, and set aside. 
  3. Preheat oven to 425 degrees F and grease a large baking dish (I use coconut oil and just spread it all over the bottom)  
  4. In a saucepan sauté the scallions, asafetida powder, in a little olive oil for about 2 minutes. Add salt, pepper, and then add the lentils, stock (water mixed with chickpea miso), thyme, tomato paste, and stir. Bring to a low boil and then reduce heat to a simmer. 
  5. Cook lentils for 30 minutes then add in frozen veggies and a large scoop of mashed potatoes, cook for 10 more minutes.
  6. Taste and adjust seasonings as necessary.
  7. Transfer the Filling to the dish and top with mashed potatoes. Smooth out the mashed potatoes and put some salt and pepper on top.
  8. Place on baking sheet to catch overflow and bake for 15 minutes.
  9. Let it cool and enjoy 🙂 

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