Low Carb Vegan Shepherd’s Pie


Abrupt mountain slopes rise up to the sky as if trying to touch it. Clean cold air, open lungs, sore muscles, step step step up to the top.

The sun is ruthless, blisters, sweat, the view, the silence. It’s a different world up there.

We forget that traditional food was designed to fit traditional ways of living. Sheep and cows in the high fields, men and women up with the sun and walking with the animals, to the pastures. Small wonder things like a full english breakfast and the shepherd’s pie came about. ย For me, sort of small, sort of sitting on my ass half of the day and vegetarian, not such a great option, nutritionally speaking, so I have this new vegan way of cooking one that turned out absolutely delicious, and so easy!


Ingredients (serves 3)

1 medium cauliflower

250 gr. seitan mince false meat

1/2 red onion

1 carrot

1 glass vegetable stock

1/2 tbsp flour

Salt & Pepper

Pinch of cumin

1 dash of non dairy cream

Extra Virgin Olive Oil

1/3 glass of white wine


How to…

In a pan, cook the onion and the carrot in a bit of olive oil, until tender and transparent. Add the mince and mix well, then add the flour and let stick to the ingredients for half a minute and then add the wine and the cumin. Let it run dry and then add the vegetable stock, let it cook until the water is gone and there is a thick sauce instead. Correct the salt and pepper and distribute in three ramekin or oven proof dishes.

Boil the clean cauliflower until soft. Drain all the water and blend with the cream, the nutmeg a a pinch of salt. Taste to make sure is creamy and top your ramekins with it. If you are not vegan, you can sprinkle them with a bit of grated cheese. If vegan, with a bit of breadcrumbs.

Bake until golden brown for about 15 to 20 minutes.


11 thoughts on “Low Carb Vegan Shepherd’s Pie

  1. Looks delicious! And what a fabulous write-up! You’re absolutely right, of course, when thinking through traditional recipes, a little tweaking needs be in order for our modern lifestyles!

    Question: are you able to achieve that lovely golden brown top with just breadcrumbs (in your vegan version)? Cheese would be one of my toughest challenges to be vegan, I think. I do eat cheese, but some of my friends don’t, so this would be a good solution to have.

    Liked by 1 person

    • My version has cheese on top, the breadcrumbs don’t look the same, but it tastes pretty good in comparison. My mum used to top our cauliflower when we were little with that and we loved it. To mimic the cheese, you could melt a bit of margarine and sprinkle the cauliflower mash before the breadcrumbs and it would increase the creaminess.
      For me, both are equally good options and your full vegan friends would be more than satisfied ๐Ÿ˜€ (let me know if you try it, I would love to know what they think) xx

      Liked by 1 person

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