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Ингредиенты
- 2 1/2 c. Of water
- 1 c. Lentils
- 1/2 c. Barley
- 1 1/2 c. Vegetable broth
- 2 lrg Diced carrots or possibly any veggie which you chose. Frzn mixed veggies work well too.
- 2 lrg Minced onions
- 1 c. Minced mushrooms
- 1 can (28-ounce) tomatoes, minced (reserve liquid in case you need to add in extra later)
- 2 x To
- 3 x Cloves garlic, crushed
- 2 Tbsp. Flour
- 2 tsp Parsley
- 6 x Potatoes cooked and mashed (with water or possibly soy lowfat milk for VEGAN or possibly with evaporated skim lowfat milk for LACTO-OVO) Salt and pepper
Инструкции
- To Zoe Sodja who was looking for a vegan shepherd's pie recipe. This is one I make all the time, even my kids will eat it and which's saying something.
- Bring water to a boil, add in lentils and barley. Cover and simmer for 30 min till water is absorbed. Heat broth in dutch oven, add in garlic, carrot or possibly other veggies and onion and cook till tender. Add in tomatoes, mushrooms and spices and cook for 5 min. Mix flour with a little bit of water and add in to the mix. Stir and cook over low heat till thickened adding some of the reserved tomato liquid if necessary. Add in barley and lentils and combine well. Top with mashed potatoes and sprinkle with salt & pepper, cornflake crumbs or possibly whatever you wish and bake at 350 degrees for 30 min (45 min if made ahead and at room temp.)
- This recipe feeds 6 to 10 people, depending on whether you have a salad with it. You can also divide it among 3 or possibly 4 containers and freeze for later.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 447g | |
| Recipe makes 6 servings | |
| Calories 338 | |
| Calories from Fat 7 | 2% |
| Total Fat 0.85g | 1% |
| Saturated Fat 0.18g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 270mg | 11% |
| Potassium 1205mg | 34% |
| Total Carbs 69.9g | 19% |
| Dietary Fiber 17.5g | 58% |
| Sugars 5.66g | 4% |
| Protein 14.54g | 23% |
