Description
This Healthy Shepherd’s Pie recipe features a hearty filling of lean ground beef, fresh vegetables, and cabbage, topped with a smooth parsnip purée, combining comfort food with nutritious ingredients. It’s a wholesome, satisfying dish baked to golden perfection, ideal for family dinners or meal prep.
Ingredients
Scale
For the Parsnip Purée:
- 2 ¼ pounds parsnips, peeled and cut into 1-inch slices
- 2 tablespoons extra-virgin olive oil
- 1 cup chicken stock (for blending)
- 1 teaspoon sea salt
- 1 teaspoon garlic powder
- 1 teaspoon freshly cracked black pepper
For the Filling:
- 2 pounds 90/10 ground beef
- 1 medium yellow onion, diced
- 2 large carrots, finely diced
- 3 celery ribs, finely diced
- 4 garlic cloves, minced
- 3 ½ cups chicken stock (divided)
- 2 tablespoons cornstarch or arrowroot powder
- 1 (28-ounce) can diced tomatoes, drained
- 2 tablespoons tomato paste
- 2 tablespoons Worcestershire sauce (optional)
- 3 teaspoons sea salt (divided)
- 2 teaspoons garlic powder (divided)
- 2 teaspoons freshly cracked black pepper (divided)
- 4 cups thinly sliced green cabbage
- Minced fresh parsley, for serving (optional)
- Minced fresh chives, for serving (optional)
Instructions
- Preheat Oven: Set your oven to 375°F (190°C) to prepare it for baking the shepherd’s pie later.
- Cook Parsnips: Bring a large pot of salted water to a boil. Add the peeled and sliced parsnips and cook until very tender, about 10 to 15 minutes. Drain and allow to cool slightly for blending.
- Brown the Meat and Vegetables: While parsnips cook, heat olive oil in a large skillet over medium-high heat. Add ground beef, diced onion, carrots, celery, and minced garlic. Cook, stirring frequently, until the beef is fully browned and the vegetables soften, about 8 to 10 minutes.
- Prepare Thickening Mixture: In a small bowl, whisk 2 cups of chicken stock with cornstarch until smooth to form a slurry.
- Combine Filling Ingredients: Pour the cornstarch slurry into the skillet with the beef and vegetables. Add drained diced tomatoes, tomato paste, Worcestershire sauce (if using), 2 teaspoons salt, 1 teaspoon garlic powder, and 1 teaspoon black pepper. Stir well to combine.
- Add Cabbage and Simmer: Stir in the thinly sliced cabbage. Bring mixture to a simmer, then reduce heat to medium-low. Cook until sauce thickens and cabbage softens, about 10 minutes. Transfer this mixture evenly to a large baking dish or Dutch oven.
- Make Parsnip Purée: Place cooked parsnips in a food processor. With the motor running, slowly add the remaining 1 cup chicken stock until smooth and creamy. Add remaining 1 teaspoon salt, 1 teaspoon garlic powder, and 1 teaspoon black pepper and blend to incorporate.
- Assemble the Pie: Spread the parsnip purée evenly over the beef and vegetable filling, creating gentle swoops or peaks using a spatula or back of a spoon for texture.
- Bake: Place the assembled shepherd’s pie in the preheated oven and bake until the top is beginning to brown and the filling is bubbling, approximately 30 to 35 minutes.
- Garnish and Serve: Once baked, optionally sprinkle with fresh minced parsley and chives. Serve hot, portioned onto plates.
Notes
- For extra flavor, Worcestershire sauce is optional but recommended.
- Use lean ground beef (90/10) to reduce fat content.
- Parsnips provide a lower-carb alternative to traditional mashed potatoes as a topping.
- Make sure to drain canned tomatoes well to avoid excess liquid in the filling.
- This recipe serves 8 and is great for leftovers as flavors develop overnight.
- For a vegetarian version, substitute ground beef with cooked lentils or plant-based mince.
Nutrition
- Serving Size: 1 slice (1/8 of recipe)
- Calories: 380 kcal
- Sugar: 8 g
- Sodium: 670 mg
- Fat: 12 g
- Saturated Fat: 4 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 6 g
- Protein: 32 g
- Cholesterol: 80 mg
