British · dinner
Veggie Lentil Cottage Pie with Sweet Potato Mash
Video by Chef Tom Kerridge on YouTube · Open on YouTube
- Vegetarian
- Gluten-free with a swap: Check that the stock cube is gluten-free
- Nut-free
Contains: Gluten, Milk. Check labels on stock, sauces and spice mixes.
Lentils replace mince and the mash is sweet potato, so each serve gives around 20 g of fibre, about 18 g of plant protein and well over a day's vitamin A (as beta-carotene), with only a little butter and cheese.
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Ingredients 22
Method
Tap a time to watch that step in the video.
- Bake the sweet potatoes at 180°C for about an hour until soft. 2:50
- Meanwhile, heat the oil in a wide, high-sided pan and fry the onion, celery and carrot over high heat, stirring only now and then so they colour. Add the garlic and cook until soft and golden. 0:20
- Stir in the tomato purée and cook it out, then add the red wine and let it bubble down to a glaze, scraping the bottom of the pan. 1:20
- Add the chopped tomatoes, stock cube and a splash of water, bring to the boil, then add the mushrooms, bay, thyme, rosemary and lentils. Simmer 25–30 minutes until thick. 2:00
- Remove the herb stalks and bay leaves, stir in the frozen peas, season, and spread the filling in an ovenproof dish. 4:28
- Scoop out the sweet potato flesh and mash with a fork with the butter, both mustards and a pinch of salt. Spread over the filling, fork ripples on top, then add the cheddar and smoked paprika. 3:00
- Bake at 160°C for 45 minutes until hot in the middle and golden on top. 5:45
Tip. Make the filling a day ahead or freeze the assembled pie in portions. For a vegan version, swap the butter for olive oil and leave off the cheese or use a plant-based one.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 8
Where the energy comes from one serve
- Net carbs 57%
- Protein 17%
- Fat 26%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 64% of the 68 g of net carbs come from the sweet potatoes. To cut carbs, try pumpkin or cauliflower instead.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin A High293%
2640 µg a serve, mostly from sweet potatoes (91%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C High73%
66 mg a serve, mostly from sweet potatoes (74%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High69%
1.2 mg a serve, mostly from sweet potatoes (62%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate High61%
245 µg a serve, mostly from puy lentils (74%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium High45%
2100 mg a serve, mostly from sweet potatoes (57%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron High38%
6.9 mg a serve, mostly from puy lentils (48%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium High33%
140 mg a serve, mostly from sweet potatoes (48%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc High29%
3.2 mg a serve, mostly from puy lentils (40%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E High25%
3.8 mg a serve, mostly from sweet potatoes (47%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K High24%
28 µg a serve. Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Calcium High20%
264 mg a serve, mostly from sweet potatoes (36%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Selenium Source17%
9.5 µg a serve, mostly from puy lentils (30%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-3 Source10%
0.2 g a serve, mostly from puy lentils (26%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
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Vitamin B125%
0.1 µg a serve, mostly from cheddar (85%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin D1%
0.2 µg a serve, mostly from cheddar (41%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Chef Tom Kerridge; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.