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Tex Mex Shepherd’s Pie

Tex Mex Shepherd's Pie: Comfort Food with a Protein Boost

A savory Tex Mex Shepherd’s Pie packed with 33g of protein and 22g of fiber per serving, perfect for nutritious comfort food.
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Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Servings: 6 servings
Course: Dinner
Cuisine: Tex-Mex
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Creamy Mash
  • 2 large Sweet potatoes Can be substituted with regular potatoes.
  • 1 medium Butternut squash Can be replaced with pumpkin.
  • 1 cup Soy milk Use oat or almond milk for a soy-free option.
  • 1/4 cup Nutritional yeast Adds a cheesy flavor.
For the Flavorful Filling
  • 1 cup Textured vegetable protein (TVP) Can be swapped with lentils.
  • 1 can Black beans Contributes additional protein and fiber.
  • 2 tablespoons Olive oil Use vegetable broth for an oil-free option.
  • 1 medium Onion
  • 1 cup Corn
  • 1 medium Red bell pepper
  • 2 stalks Celery
  • 3 cloves Garlic
  • 1 small Jalapeño Adjust according to heat preference.
  • 2 tablespoons Tomato paste
  • 2 tablespoons Flour Substitute with gluten-free flour if needed.
  • 2 tablespoons Lime juice
  • 1 teaspoon Oregano
  • 1 teaspoon Smoked paprika
  • 1 teaspoon Cumin
  • to taste Sea salt flakes
Optional Toppings
  • 1/4 cup Fresh cilantro
  • 1/4 cup Pickled onions
  • 1 medium Avocado
  • 1 wedge Lime Serve on the side.

Equipment

  • Pot
  • skillet
  • oven-safe dish

Method
 

Step-by-Step Instructions
  1. Dice the sweet potatoes and butternut squash into small pieces. Place them in a pot of salted water and bring to a boil. Cook for about 15-20 minutes until fork-tender, then mash together with soy milk and nutritional yeast.
  2. Preheat your oven to 390°F (200°C).
  3. Rehydrate the TVP by soaking it in warm vegetable stock for about 10 minutes. Drain excess liquid before using.
  4. Heat olive oil in a skillet over medium heat. Sauté chopped onions, corn, red bell pepper, celery, garlic, and jalapeños for 5-7 minutes until fragrant. Stir in tomato paste, spices, and the rehydrated TVP, simmering for 10 minutes.
  5. Layer the hearty filling in an oven-safe dish, then spread the creamy mash on top, creating texture with a fork.
  6. Bake for approximately 35 minutes until the top is golden brown.
  7. Let cool for a few minutes before serving. Garnish with optional toppings if desired.

Nutrition

Serving: 1sliceCalories: 450kcalCarbohydrates: 65gProtein: 33gFat: 12gSaturated Fat: 1.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gSodium: 500mgPotassium: 800mgFiber: 22gSugar: 5gVitamin A: 12000IUVitamin C: 30mgCalcium: 80mgIron: 3mg

Notes

Ensure to soak TVP properly for the best texture. Adjust spice levels to taste and be mindful of baking time to prevent drying out.

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