Food Friday – Puy Lentil Cottage Pie

Puy Lentil Cottage Pie
Ingredients:

Puy lentils 200g cooked (green, not red)
1 cup- Stock of choice
6 large potatoes
80ml Milk- Non dairy or dairy
2 tbsp- Butter or vegan spread
Olive oil
1 medium Onion
4 cloves Fresh garlic
1 large carrot or a sweet potato
2 tsp total Dried herbs – eg- rosemary, thyme and marjoram
3 tbsp Soy sauce or gluten free tamari sauce (or coconut aminos if yeast free)
2 tbsp- Corn flour
1 cup chopped tomatoes
Spring greens / tender stem broccoli (or similar- as your side)
1 Lemon

Method:

Peel and chop potatoes and put them in a pan of boiling water, with a pinch of salt, cover and bring to boil and simmer for 15 mins approx. Drain, and return to pan, lid off to steam dry. Then add 80ml of milk of choice and a couple of tablespoons of butter or spread of choice. Mash and set aside. Put oven on to 200 degrees

In the meantime, peel and chop 1 medium onion, 4 garlic cloves, finely and 1 large carrot, dice small. Add these to a medium heat skillet or frying pan with a little glug of olive oil and a pinch of salt.

Then add 2 tsp total of various herbs like marjoram, thyme, rosemary, oregano, etc.
Add the lentils- 200g cooked.
Add 2 tbsp corn flour
Add 3 tbsp tamari or soy or coconut aminos
Add 1 cup crushed tomatoes
Add 1 cup stock, (Option- Marigold Bouillion Yeast free)
Add salt and pepper to season

Pour into a baking dish. Add the potatoes spoonful at a time, so it doesn’t sink and then fork to create smoothness and browning potential. drizzle with olive oil and put in the oven for 30 mins. Garnish with chopped herbs if required.

Steam some green veg of choice and drain after 15 mins and season with salt and pepper, a splash of olive oil and the juice from half a lemon.

Nutritional benefits/values to the dish and ingredients

This recipe is rich in anti-oxidants, fibre, protein and vitamins and minerals.

Carrots- Half a cup provides:

73% of your daily requirement of vitamin A
• 9% of your daily vitamin K
• 8% of your daily potassium and fibre
• 5% of your daily vitamin C
• 2% of your daily calcium and iron
Rich in beta-carotene- known to be beneficial to eye health.

Garlic-

Is considered anti-bacterial, anti-viral, anti-fugal. It is also an antioxidant, known to be associated with a healthy immune system. Perfect for this time of year.

Lentils- Half cup:

• Calories: 140
• Fat 0.5 grams
• Carbs: 23 grams
• Fiber: 9 grams
• Sodium: 5 milligrams
• Protein: 12 grams

• Rich in:

• Calcium
• Iron
• Potassium
• Folate

A single serving (100g) meets 32% of the fibre you need each day. It can lower cholesterol and protect against diabetes and colon cancer. A daily dose of fiber pushes waste through your digestive system and prevents constipation, too.

https://www.webmd.com/food-recipes/benefits-lentils

About Sal Hanvey

Sal Hanvey is an award winning Nutrition Consultant. She has a real passion for finding ingredient substitutes and alternatives for those people with food intolerances, or allergies, without compromising on nutritional value or taste.

Sal writes for various publications around the subjects of nutrition and well-being. Sal offers ‘Stir Crazy’ cook-a-long classes online to help people to connect, or re-connect to the universal language that we all know and love- to enjoy good food. The classes are interactive, live and very much nutrition led.

This series of #FoodFriday is kindly supported by Inspire Wellbeing and the Change Your Mind programme. Change Your Mind It is a joint programme run by Inspire and the Public Health Agency. It is Northern Ireland’s regional campaign to tackle stigma and discrimination around mental health. They are funded by Comic Relief and work in partnership with a range of organisations and community networks across Northern Ireland.

They are a grassroots campaign shaped by the collaboration of communities, organisations and individuals who are championing the message against mental health stigma across society – a campaign for people, driven by people. Read more here.