Lentil and Vegetable Shepherd’s Pie

Amounts below match 4 servings. Each serving is still about 28g protein and 12g fiber. Salt amounts assume kosher salt — if you use table salt, use half.

• 1 ½ cups brown or green lentilsdry, not red lentils
• 1 ½ lb russet potato
• ½ cup plain Greek yogurt
• 2 large eggs
• 1 medium yellow onion
• 2 medium carrots
• 2 stalks celery
• 3 cloves garlic
• 2 medium ripe tomatoes
• 2 tbsp extra-virgin olive oil
• 1 tsp dried thyme
• 1 bay leaf
• 1 ½ tsp kosher salt
• ½ tsp black pepper

Protein and fiber are estimates for teaching, not a medical plan.

How to cut and prepare

Open a card before you start chopping. The picture shows the shape you are aiming for.

Rinse lentilsHide

1. 1

   Pour the lentils into a bowl and cover them with cool water. Swish with your hand.

2. 2

   Look for small stones or shriveled lentils and pick them out. They are rare, but one stone is memorable.

3. 3

   Drain in a sieve. Lentils do not need an overnight soak. Brown and green lentils hold their shape. Red lentils fall apart, so this pie uses brown or green.

Common mistakes

• Skipping the glance-through. A stone will not soften.
• Salting the cooking water hard at the start. A little salt is fine; a heavy hand can toughen the skins. Salt the filling as it simmers and taste.

Dice an onionShow

Dice a carrotShow

Dice celeryShow

Mince garlicShow

Dice a tomatoShow

Cube potatoes for mashingShow

Cook it

You will need: A medium pot, A wide skillet or second pot, A baking dish about 8 by 8 inches, A knife and board, A potato masher or fork.

1. 1

   Simmer the lentils

   Rinse the lentils and pick out any stones. Put them in a pot with the bay leaf and water to cover by two inches. Bring to a simmer and cook until tender, about 20 minutes. They should be soft but not mush. Drain them and discard the bay leaf.

2. 2

   Start the potatoes

   Cube the potatoes, cover them with cold water, and add a pinch of salt. Simmer until a fork slides in easily, about 15 minutes. Drain well and let them sit in the hot pot for a minute so steam leaves.

3. 3

   Soften the vegetables

   Warm the olive oil in a wide pan over medium heat. Add the onion, carrot, and celery with half the salt. Cook, stirring every minute or so, until the onion is soft and sweet, about 8 minutes. If the pan looks dry, add a spoon of water instead of more oil.

4. 4

   Build the filling

   Add the garlic and thyme. Stir for 30 seconds, until you can smell them. Add the diced tomato and cook until it collapses, about 4 minutes. Stir in the lentils, the eggs, the rest of the salt, and the pepper. The eggs raise the protein and help the filling set. Cook one more minute. Taste. It should be savory, not bland.

5. 5

   Mash and assemble

   Mash the potatoes with the yogurt and a pinch of salt. Stir until creamy. Spoon the lentil filling into the baking dish and spread the potatoes on top. Drag a fork across the surface so there are ridges to brown.

6. 6

   Bake

   Heat the oven to 400°F. Bake on the middle rack until the edges bubble and the top is golden in spots, about 20 minutes. Rest 5 minutes before you scoop. It keeps in the fridge for three days.