Cauliflower Shepherd's Pie

This recipe takes a bit of time to put together. But it’s great for a special occasion and well worth the effort! Mashed cauliflower is so much more healthy and nutritious than the traditional mashed white potatoes in this recipe. And much more flavorful, too!

  • 2 heads cauliflower
  • 3 TBS nutritional yeast
  • 3 TBS raw cashew butter
  • Approximately ½ cup soy milk
  • 1 (15-ounce) can adzuki or small red beans
  • 1 package tempeh
  • 2 large carrots
  • 2 bags frozen corn (thawed)
  • 1 large onion
  • 1 TBS Bragg’s Organic Sprinkle (or other no-salt all purpose seasoning)
  • 1 tsp dried thyme
  • ½ tsp nutmeg, plus ¼ tsp more for garnish
  • ¼ tsp paprika
  • ¼ tsp liquid smoke (make sure it’s pure with no salt or other additives)
  • 1 tablespoon Bragg’s Liquid Aminos 
  • 6-8 cloves roasted garlic
  • Dr. Fuhrman’s “Better Brown Gravy”(see recipe below)

  1. Break cauliflower into 2” pieces and steam until tender. Set aside.
  2. Chop carrots into 1” pieces and dice onion. Place both in large pan and water sauté with Bragg’s Organic Sprinkle and thyme until tender.
  3. Add beans, tempeh (crumbled up). Bragg’s Liquid Aminos and liquid smoke to the pan. Cover and sauté until the carrots are fork tender. Stir often to make sure things don’t stick. Add a little more water as needed.
  4. In a food processor, pulse the steamed cauliflower with the soymilk, nutritional yeast, cashew butter and ¼ tsp nutmeg. Try to leave it a little chunky. If it’s too smooth it will lose the texture you’re trying to achieve (that of mashed potatoes). Add more soy milk if needed.
  5. Now you’re ready to assemble the casserole!
  6. Grease a large, deep casserole dish with a little oil. Spread the onion/carrot/bean mixture on the bottom. Next spread the thawed corn, then top with the mashed cauliflower. Sprinkle the top with a little nutmeg and paprika for color.
  7. Bake at 350 degrees for about 30-45 minutes.
  8. Serve with Dr. Fuhrman’s brown gravy! 

Serves 6-8. Enjoy!

Better Brown Gravy

Serves: 8
Preparation Time: 15 minutes

  • 1 medium onion, thinly sliced
  • 6 cloves garlic, minced
  • 3 tablespoons whole wheat flour
  • 2 teaspoons arrowroot powder or cornstarch
  • 2 tablespoons nutritional yeast
  • 1 tablespoon Bragg Liquid Aminos
  • 1 tablespoon Dr. Fuhrman's VegiZest or other no salt seasoning
  • 2 cups water
  • 1/2 tablespoon balsamic vinegar
  • 1/8 teaspoon dried sage
  • 1/8 teaspoon black pepper

Instructions: Heat 1/8 cup water in a medium saucepan, add onions and garlic, cover and cook over low heat until onions are soft.* Add the flour, arrowroot powder, yeast, aminos, and VegiZest. Gradually add the water, stirring constantly. While stirring, bring the gravy to a boil and allow it to thicken. Add vinegar, sage and black pepper.

*For a smooth dressing, blend the cooked onion and garlic in a food processor or high powered blender with 1 cup of water. Reduce remaining water to 1 cup.

Healthy trails,

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