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Pumpkin Shepherd's Pie

Pumpkin Shepherd's Pie: A Cozy Twist on Comfort Food

This Pumpkin Shepherd's Pie combines savory beef filling and creamy pumpkin mash for a healthy, comforting dinner option.
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Prep Time 30 minutes
Cook Time 35 minutes
Total Time 1 hour 5 minutes
Servings: 6 servings
Course: Dinner
Cuisine: American
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Pumpkin Mash
  • 2 cups Butternut or Kent Pumpkin Can substitute with other pumpkin varieties.
  • 2 cups Potatoes Any starchy potato works.
  • 2 tablespoons Reduced Fat Butter/Spread Substitute with olive oil for a dairy-free option.
For the Beef Filling
  • 1 pound Ground Extra Lean Beef Can swap with turkey or lentils for a vegetarian version.
  • 1 medium Brown Onion Yellow or sweet onions can be used.
  • 2 medium Carrots Parsnips can be used as a substitute.
  • 1 medium Red Capsicum/Bell Pepper Green bell peppers can be swapped.
  • 2 cloves Garlic Fresh or minced can be used.
  • 2 cups Ripe Tomatoes Canned tomatoes are a good alternative.
  • 1 cup Frozen Peas Can be substituted with corn.
  • 1 cup Vegetable Stock Homemade or store-bought can be used.
  • 2 tablespoons Gravy Powder Cornstarch can be used as a substitute.
  • 2 cups Baby Spinach Leaves Kale or swiss chard can be substituted.
  • 2 tablespoons Flat-Leaf Parsley Thyme or oregano can be used.
  • 1 teaspoon Salt Adjust according to dietary needs.
For the Topping
  • 1 cup Parmesan Cheese Opt for cheddar if desired.

Equipment

  • Oven
  • large pot
  • Skillet
  • Baking Dish

Method
 

Preparation Steps
  1. Preheat your oven to 200°C (400°F).
  2. Peel and cube the butternut or Kent pumpkin and chosen potatoes. Boil for about 15-20 minutes until tender, then mash with reduced fat butter, adding salt to taste.
  3. In a large skillet, heat olive oil over medium heat. Add diced brown onion, chopped carrots, and red capsicum. Sauté for about 5-7 minutes until softened, then add minced garlic for another 1-2 minutes.
  4. Increase heat and add the ground beef, stirring until browned (5-7 minutes).
  5. Stir in diced tomatoes, cover, and simmer on medium-low for about 10 minutes.
  6. Add frozen peas, vegetable stock, and salt; cook for an additional 5 minutes. Add gravy powder or cornstarch to thicken as desired.
  7. Remove from heat and fold in spinach and parsley until combined.
  8. In a greased baking dish, layer half of the pumpkin mash, then spoon the beef mixture, and top with remaining mash.
  9. Sprinkle grated parmesan cheese over the top.
  10. Bake for about 20 minutes or until golden-brown. Optionally broil for an additional 2-3 minutes for extra crispiness.

Nutrition

Serving: 1sliceCalories: 450kcalCarbohydrates: 38gProtein: 30gFat: 20gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 80mgSodium: 800mgPotassium: 900mgFiber: 5gSugar: 4gVitamin A: 350IUVitamin C: 20mgCalcium: 200mgIron: 3mg

Notes

Serve with a fresh salad or crusty bread for a complete meal.

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