Healthy Cottage Pie
- 450g puy lentils
- 1 chopped onion
- 2 chopped carrots
- 3 garlic cloves
- 1 tspn paprika
- 2 tbspn of Worcestershire sauce
- 2 tbspn of tomato paste
- 2 bay leaves
- 400ml of stock made with low salt beef or vegetable stock or homemade stock
- 1 cup of fresh or frozen peas
Brown the lentils (you can use red lentils but they tend to turn into mush and you will lose the separate layers in the pie), add onions, carrots, garlic, paprika and cook for 5-6 minutes until they start to soften.
Add Worcestershire sauce, tomato paste, bay leaves and stock. Bring to the boil, cover and simmer for 20mins or until the stock has reduced. Add peas towards the end cooking these for just a couple of minutes but ensuring their water content doesn’t make the mixture too watery.
While the lentil mixture is simmering, cook one swede and one celeriac chopped in boiling water until soft. Drain and add parsley and black pepper, celery salt if desired. Mash until smooth.
Pour the lentil mixture into an ovenproof dish, spread the mash on top and bake at 200°C for 30mins.
Serves 4 or more.
Puy lentils are tasty little treats! If you’ve not had lentils before these are the ones you want to try. If you’ve had lentils and not enjoyed them its probably because you had red or green ones that have less flavour and don’t hold their form therefore have a mushy texture. They are 30% protein so lower than mince but they have a very low fat content and are high in fibre, vitamin B1, folic acid, and minerals.
Fibre is essential to get the bowels moving in a more regular and normal pattern, especially if you are ‘detoxing’ or clearing your system. Fibre increases transit time which is the time for food to be digested so this means it sits for less time in your digestive tract. It can also decrease cholesterol and increase metabolism too so if weight loss is your goal then fibre you need! Just make sure you drink lots of fluid with a high fibre diet as this will avoid constipation.
Using swede and celeriac instead of potato means you keep the sugar or GI index lower. Having a lower GI diet stops spikes in blood sugar levels which can lead to sugar cravings or lack of energy short term and hormonal imbalances long term.
I’m a big fan of using herbs and spices where possible as these all contain nutrients such as antioxidants. Paprika has 20% of your daily vitamin A requirements! Garlic is highly anti-inflammatory.
Let me know what you think 🙂