I tested this pie at two separate spring potlucks, and the results were unanimous—it’s yummy! I adapted the recipe from Sarah Kramer’s Vegan À Go-Go, and I love the bright colours of the peas, carrots, and corn. For St. Patrick’s Day I made a four-leaf clover from peas, and for a Sunday brunch with my cousins I put a pea-heart on the pie (shown here).
This recipe is quick and easy to make, and serves four (or one person four times!).
Spring shepherd’s pie, vegan style
- 1 small or medium onion, chopped
- 2 carrots, chopped
- 1 celery stalk, chopped
- 1 large tomato, chopped
- 2 tbsp olive oil
- 3 medium potatoes, quartered and chopped
- 2 tbsp Earth Balance organic whipped buttery spread
- 2 tbsp Belsoy organic creamy soya preparation (optional)
- salt to taste
- ½ c each frozen spinach, peas, and corn
- 1 pkg Yves veggie ground original
- ½ tsp dried basil
- 1 tbsp tamari, Braggs, or regular soy sauce
Preheat the oven to 350°. In a medium pot of water, boil the potatoes until soft. Mash the potatoes with the buttery spread and salt to taste. The optional creamy soya preparation makes the mashed potatoes fluffy and creamy.
In a medium saucepan, sauté the onion, carrots, celery, and tomato in the oil for about 5 minutes. Stir in the Yves veggie ground, frozen vegetables, basil, and tamari. The Yves and tamari are salted, so you probably don’t need to add any salt to the filling.
Pour the filling into a lightly oiled pie plate and then spread the mashed potatoes over top. If desired, decorate with peas. Bake for 30 minutes.
Reasons to eat a vegan diet
- You can feel happy knowing no animals gave up their lives for your meal
- The earth will flourish, with less pollution from factory farming
- It is more energy efficient to eat the vegetables and grains directly, rather than grow them, feed them to animals, and then eat the animals—simply put, the earth can’t support 6 billion meat eaters
- Your body will feel lighter and function better—meat and dairy are more difficult to digest
- Milk is made to grow 1,200 pound cows. Are you a 1,200 pound cow? Do you want to be?
- World-class athletes, including Iron Man triathletes and body builders, compete and win on a vegan diet