budget

Shepherd's Pie

Lentil Shepherd’s Pie

Lentil Shepherd’s Pie is the ultimate comfort food. Enjoy it for Meatless Monday or any day of the week!

Ingredients

Mashed potatoes

5 medium potatoes, diced

6 cups water

2 tablespoons vegan margarine

¼ cup soy, almond or other plant-based milk

Salt and pepper, to taste

Gravy

4 teaspoons olive oil

4 teaspoons all-purpose flour

2 teaspoons nutritional yeast

2 cups water or vegetable broth

1 teaspoon salt

¼ teaspoon pepper

Filling

1 cup dry lentils, plus 3 cups water

1 teaspoon dried sage powder

2 cups frozen mixed vegetables

1 teaspoon dried thyme

Directions

Make the mashed potatoes. Boil the potatoes in the 6 cups of water for 20 minutes, or until tender. Drain and mash with the margarine and soy milk. Add salt and pepper to taste.

While the potatoes are cooking, cook the lentils. Bring the water to a boil and add lentils. Cook for 20 – 30 minutes until tender. Stir in dried sage.

Make the gravy. In a large pan, toast flour and nutritional yeast in olive oil on medium heat for 2 minutes or until it starts to brown. Lower heat and slowly add water or broth, using a fork to crush any lumps that may form. Add salt and pepper. Return heat to medium until gravy begins to bubble and thicken. Add the lentils, frozen vegetables and herbs, and simmer for 3-5 minutes, stirring regularly until the vegetables are heated through.

Place lentil and vegetable mixture in a casserole dish then spread the mashed potatoes on top. Optionally add a pat of margarine to the top. Bake for 10-15 minutes at 350 degrees until the edges begin to brown. Allow to cool slightly before enjoying.

Tuscan Pasta e Fagioli

Tangy tomatoes complement hearty pasta and beans in this rustic Italian meal for a filling dinner. The inexpensive ingredients are a bonus. Plus it can be made in one pot, making clean up easy. Serve it with a big salad and a glass of red wine for the taste of Italy. This recipe comes from my Meatless Monday Meal Planner.

Time: 30 minutes

Ingredients:

8 ounces (about 2 cups) of small pasta, like dilatini, elbows or shells

1 tablespoon olive oil

1/2 onion, diced

3 cloves garlic, minced

1 stalk celery, diced

1 teaspoon crushed red pepper flakes, optional

1 teaspoon dried parsley

1 teaspoon oregano

1 15-ounce can diced tomatoes in juice

1/2 cup vegetable broth or water

1 15-ounce can white or cannellini beans, drained and rinsed

1 cup kale, stems removed and cut into ribbons

1 teaspoon salt

Fresh cracked black pepper

Method:

Prepare the pasta according to package instructions.

In a medium saucepan, sauté the onion in the olive oil on medium for about 3 minutes or until transparent. Add the garlic and celery and sauté for 2 minutes more. Add the tomatoes, including the juice, water or broth, and the spices and bring to a simmer. Add the beans, kale and salt and simmer for 10 minutes more, stirring. Remove the pot from heat, and add salt and pepper, to taste. Ladle into bowls or plates and garnish with fresh basil.

Curried Split Pea Soup

Budget-friendly recipe alert. Not only is split pea soup packed with goodness (dry peas are a good source of protein as well as important minerals), but they cost mere pennies. Savor your meal while thinking about all the money you saved. Serve with a salad and homemade cornbread for a filling winter meal. This recipe comes from my Meatless Monday Meal Planner.

Time: 10 minutes active, 1-1/2 hour cook time
Ingredients:
1 tablespoon oil
1/4 cup yellow or white onion, diced
1 clove garlic, minced
1 medium white potato, cubed
1 carrot, sliced
1 stalk celery, diced
1 teaspoon curry powder
1 teaspoon cumin
1 cup dry split peas, rinsed and sorted for rocks
3 cups vegetable broth or water
1/2 teaspoon salt, or to taste

Method:
In a large pot over medium-high heat, sauté onion in oil until translucent, about 5 minutes. Add garlic and sauté for another 2 minutes. Add potato, carrot, and celery and cook for 3 minutes. Add spices and allow to toast for 30 seconds. Add peas and broth and bring mixture to a boil. Reduce to a simmer and stir periodically. Continue simmering until peas are tender, about an hour.
Serve in two separate bowls, topping with a drizzle of coconut milk, optionally. Or, if you prefer a smoother soup, using an immersion blender, carefully pulse until smooth. Return to pot and heat until hot, adding more water if necessary.

Mix it up: You can use green or yellow split peas to add a variety to your meals. You can also double the recipe and place half in a sealed container for lunch or freeze for up to three months for easy work lunches or quick homemade dinners!