EuropeanMain-dish bake

Cosy Lentil Pie

A comforting lentil and mushroom shepherd's pie with fluffy potato and a tangy white-bean cheese sauce browned on top.

Eat nowMake-aheadContains soy
Hands-on34 minTotal time57 minEnergy696 kcalProtein42g
Recipe details
HeartyKitchen projectFreezer-friendly

Equipment: Hob, Blender, Baking dish, Grill, Oven

Keep chilled after cooking

Cosy Lentil Pie
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Mash

Cheesy sauce

Now we make

Method

Do the night before

  1. 1
    Defrost 130g cooked green lentils and 80g cooked white beans overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

34 min hands-on 57 min altogether
  1. 2
    Peel and chop 190g potato. Boil potato in salted water until soft, about 15-20 minutes
    πŸ– 5 minπŸ’€ 20 min unattended
  2. 3
    Meanwhile, heat 5ml olive oil in a wide pan. Cook Β½ finely diced white onion, 0.65 finely diced carrot and 100g finely diced parsnip for 6-7 minutes until softened and golden at the edges, then add 1Β½ clove minced garlic and 120g finely chopped mushrooms and cook 4-5 minutes more until the mushrooms are dry and lightly golden
    πŸ– 10 min
  3. 4
    Stir in 1 tbsp tomato paste, ΒΎ tsp thyme, ΒΎ tsp smoked paprika and a generous grind of black pepper. Cook for 1 minute until the tomato paste darkens slightly
    πŸ– 1 min
  4. 5
    Add green lentils, 70g frozen peas and 150ml House Veggie Broth. Simmer until the filling is glossy and thick enough to hold its shape under the mash
    πŸ– 6 min
  5. 6
    Drain the cooked potatoes well, reserving a little cooking water. Mash with 3ml olive oil, salt, black pepper and just enough cooking water to make a soft, fluffy topping
    πŸ– 3 min
  6. 7
    Blend white beans, 60g plain, unsweetened soy yogurt, 16g nutritional yeast and 10ml lemon juice until completely smooth and thick but spoonable. Taste for a clear cheesy tang
    πŸ– 3 min
  7. 8
    Spoon the lentil filling into a small baking dish. Spread the mash over it and rough the surface with a fork, then spoon the cheesy sauce over in loose swoops, leaving a few potato ridges exposed
    πŸ– 4 min
  8. 9
    Bake at 200Β°C for 15 minutes until bubbling at the edges, then grill for 2-3 minutes until the cheesy sauce has browned in patches. Rest for 5 minutes, then spoon into generous squares with the bronzed sauce facing up
    πŸ– 2 minπŸ’€ 20 min unattended

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inFibreFolateVitamin B2
Lower inVitamin ECalcium

Worth noticing: Sugar uses more than half of the daily limit in this portion.

Calories

696kcal

33%
Top contributors
Potato Β· 22%Green Lentils Β· 17%White Beans Β· 12%
24% cal

Protein

41.8g

66%
Top contributors
Green Lentils Β· 28%Nutritional Yeast Β· 18%White Beans Β· 16%
61% cal

Carbs

105.5g

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Potato Β· 26%Green Lentils Β· 18%White Beans Β· 14%
15% cal

Fat

11.8g

17%
Top contributors
Olive Oil Β· 61%Soy Yogurt Β· 9%Nutritional Yeast Β· 7%

Small numbers, big impact

Everyday essentials

Fibre40.51g
138%
Top contributors
Green Lentils Β· 25%White Beans Β· 21%Parsnip Β· 12%
Vitamin B122.61ΞΌg
109%
Top contributors
Nutritional Yeast Β· 98%Mushrooms Β· 2%
Vitamin D1.02ΞΌg
7%
Top contributors
Soy Yogurt Β· 76%Mushrooms Β· 24%
Iodine0.00ΞΌg
0%
Iron11.32mg
63%
Top contributors
Green Lentils Β· 38%White Beans Β· 17%Peas Β· 9%
Zinc5.56mg
51%
Top contributors
Green Lentils Β· 30%Peas Β· 16%White Beans Β· 15%
Calcium303.88mg
30%
Top contributors
Soy Yogurt Β· 26%White Beans Β· 18%Parsnip Β· 12%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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