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| Shepherds Pie |
Diet Type: Vegan
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Cooking Time: Over one hour
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Ingredients:
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2 pounds firm tofu |
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3 cups lightly steamed mixed veggies (corn, peas, carrots, etc.) |
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3-4 cups mashed potatoes |
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1 medium onion, chopped |
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1 stalk celery, chopped |
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1 teaspoon Savory |
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1 teaspoon Thyme |
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1/2 teaspoon Sage |
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1/4 teaspoon celery seeds |
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1/3 cup Tamari |
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2 tablespoons nutritional yeast (brewer’s yeast) |
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1/3 cup water from steamed veggies |
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1/2 cup grated soy cheese (optional) |
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Directions:
Preheat oven to 350 degrees.
Squeeze water from thawed tofu and crumble it into small bits. Set aside.
Water sautés the onions and celery. Add the herbs and the tofu. Cook over medium heat for about 5 minutes. Add the Tamari, yeast and cooking liquid. Mix well.
Lightly oil a rectangular baking dish. Place the tofu mixture in the bottom of the dish. Top with an even layer of the mixed veggies. Spread the mashed potatoes over the veggies. Sprinkle the cheese over the potatoes. Bake for about 20 minutes.
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Servings: 6
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Author: Polly Pitchford, Full Spectrum Health™
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 6
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| Amount Per Serving |
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Calories 303
Calories from Fat 113
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% Daily Value*
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| | Total Fat 13g | 19% | | | Saturated Fat 2g | 12% | | | Mono Fat 4g | | | | Cholesterol 4mg | 1% | | | Sodium 1608mg | 67% | | | Total Carbs 34g | 11% | | | Dietary Fiber 6g | 26% | | | Sugars 1g | | | | Protein 19g | | | | Iron | 23% | | | Calcium | 38% | | | Vitamin C | 18% | | | Vitamin E | 4% | | | Vitamin A | 69% | | | Vitamin B-12 | 13% | | | Vitamin B-6 | 10% | | | Pantothenic acid | 4% | | | Niacin | 41% | | | Riboflavin | 76% | | | Thiamin | 93% | | | Folate | 19% | | | Selenium | 22% | | | Manganese | 55% | | | Copper | 20% | | | Zinc | 13% | | | Potassium | 17% | | | Phosphorus | 30% | | | Magnesium | 24% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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