Do you think that potatoes necessarily rhyme with a heavy and indigestible meal? A dietitian proves us wrong with this recipe.
We wrongly think that the potato is reserved heavy, festive meals, full of fat or cheese, and in fact, that the potato is not a healthy vegetable. However, the latter is beneficial for the body, provided you cook it with balanced foods.
Indeed, the potato is ultimately low in calories, nutritious and inexpensive. We therefore have every interest in knowing how to cook it for do good to our health. Discover the recipe for Doctor Good Foodshared on Instagram, to prepare a vegetarian shepherd’s pie, light and tasty.
The Ingredients You Need for This Dietitian’s Recipe
To make this shepherd’s pie which honors the potato, you need the following ingredients to: four people:
- 750 g the potatoes
- 2 tablespoons of white cheese
- 80 g the lentilsgreen or blonde
- 1 white onion
- 1 carrots
- ¼ of leek white
- 1 garlic clove
- 250 ml of tomato coulis
- 2 tablespoons ofolive oil
- Seasonings: salt, pepper, thyme, bay leaf
The preparation steps for this balanced shepherd’s pie
To begin, start preheating your oven on the thermostat 6 (180 °C). Wash, peel then cut the potatoes, before cooking them for 20 minutes in boiling salted water.
Keep a little potato cooking water to make the puree smoother. Secondly, wash, peel and cut the vegetables: carrot, onion and garlic. Brown them in a hot pan with a drizzle of olive oil.
Then add the lentils, tomato coulis, herbs and a little water, then let everything simmer a good twenty minutes. When the potatoes are cooked, drain them and puree them. Add a little cooking water for softer and lighter consistency, fat free.
Put a little cottage cheese in the puree and mix properly. Get a gratin dish. Place a very thick layer of vegetables at the bottom, then cover everything with your puree.
Flatten the whole thing, then put it in the oven for 15 minutes at 180°C. It’s already ready! Serve this vegetarian hash with a green saladand you will get a healthy and balanced meal, perfect for the season.
Also read:
Cooking editor
Coming from a background in digital publishing, I love sharing with Marmiton readers cooking tips, sometimes unusual, but also ways to use everything in your ingredients to…
