This March, we’ve got a few healthier recipes to share before St. Patrick’s Day, including last week’s Rainbow Smoothie and this Irish-inspired, dairy-free Mushroom Shepherd’s Pie. It’s a comforting dish that’s brimming with vegetables and flavor. Not to mention, it’s naturally plant-based, gluten-free, and top allergen-free.
Mushroom Shepherd’s Pie makes a Fulfilling Allergy-Friendly Meal
This recipe was shared with us by Dole and their nutrition and health communications manager, Melanie Marcus, RD, MA. We’ve added some additional tips to help you make this dairy-free mushroom shepherd’s pie suit for your budget, diet, and pantry.
What’s the Best Milk Beverage for Shepherd’s Pie?
Your using the beverage in the potatoes, which can be subjective based on taste preferences and dietary needs. I personally like to use unsweetened coconut milk beverage. It’s richer than most, doesn’t tend to have any baking issues, is far less coconutty than regular coconut milk, and typically melts well with the flavors. But most types will generally work in this recipe.
Do the Potatoes Need any Butter Alternative?
They opted to make this recipe low in fat, so there is no butter or oil in the potato topping. If you want to add more richness, you can mix in a little olive oil or dairy-free buttery spread. If you do opt for a buttery spread, add the salt, to taste. You might not need as much.
Can I Reduce the Sodium?
You are more than welcome to season to taste, which is somewhat easy in this recipe. Just add the salt to the potatoes last. Mix in a smaller amount, taste, and mix in more as desired. Likewise, with the vegetable filling, you can start with half, and add more to taste.
What Types of Mushrooms Should I Use?
The recipe is loosely written for a reason – you can use mushrooms of choice. Plain old button mushrooms are great in mushroom shepherd’s pie, but you can also use cremini, baby bellas, shiitakes, or others. Feel free to use a mix of mushrooms to keep things interesting.
I Follow a Corn-Free Diet. Can I Omit the Cornstarch?
You can’t omit it, but you can substitute it. We like cornstarch for cost, availability, and it’s seamless results. But arrowroot starch or potato starch (not potato flour) can be substituted in an equal amount.
Special Diet Notes: Mushroom Shepherd’s Pie
By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, grain-free, nut-free, peanut-free, soy-free, vegan, plant-based, and vegetarian. Just be sure to select a milk beverage and stock that suits your dietary needs.
Dairy-Free Mushroom Shepherd’s Pie
Recipe type: Entree
- 5 medium potatoes, peeled and coarsely chopped (about 1½ pounds)
- ½ cup unsweetened dairy-free milk beverage
- 1 teaspoon + 2 teaspoons kosher salt, divided
- 2 tablespoons olive oil
- 2 stalks celery, chopped
- 2 large carrots, chopped
- 1 small onion, chopped
- 2 cups small cauliflower florets
- 3 pounds mushrooms, quartered
- 2 garlic cloves, minced
- 2 tablespoons tomato paste
- 3 cups low-sodium vegetable stock or broth
- 1 cup frozen peas, thawed
- 1 tablespoon chopped fresh thyme
- 1 teaspoon ground black pepper
- 6 tablespoons non-GMO cornstarch
- Preheat your oven to 350°F and grease a 13×9-inch baking dish.
- Bring a large pot of water to a boil over high heat. Add the potatoes and simmer for 10 minutes, or until fork-tender. Drain the potatoes and transfer them to a mixing bowl.
- Add the milk beverage and 1 teaspoon salt to the potatoes, and mix on medium speed for 3 minutes, or until smooth.
- Heat the oil in a large pot over medium-high heat. Add the celery, carrots, onions, and cauliflower and sauté for 7 minutes, or until the vegetables are almost tender. Add the mushrooms and cook for 9 minutes, or until the mushrooms are tender, stirring occasionally. Add the garlic and cook for 2 minutes, stirring occasionally. Add the tomato paste and cook, while stirring, for 2 minutes.
- Reserve 6 tablespoons stock in a small bowl. Stir the remaining stock, peas, thyme, pepper, and remaining 2 teaspoons salt into the cooked vegetables. Heat to a simmer, scraping the browned bits from bottom of pot.
- Whisk the starch into the reserved stock until dissolved. Stir the slurry into the vegetable stock mixture in your pot.
- Transfer the vegetable-stock mixture to your prepared baking dish. Evenly top it with the potato mixture.
- Bake for 35 minutes, or until the top is lightly browned.
- Let stand for 10 minutes before serving.
Serving size: Generous 1 cup Calories: 149 Fat: 3g Saturated fat: 0g Trans fat: 0g Carbohydrates: 27g Sugar: 5g Sodium: 552mg Fiber: 5g Protein: 5g Cholesterol: 0mg
More Comforting, Plant-Based Mushroom-centric Recipes
Mushroom & Sage Vegan Lasagna
Chicago Diner Mushroom Burgers