Healthy & Special Diets > Low-Sodium Recipes > Low-Sodium Dinners > Legume-Based Main Dishes

Low-Sodium Lentil Shepherd's Pie

A hearty and comforting lentil shepherd's pie, made with wholesome ingredients and minimal sodium, perfect for a healthy and delicious dinner.

Prep Time
25 minutes
Cook Time
60 minutes
Servings
6
Ingredients
  • 1 cup Green or Brown Lentils
  • 4 cups Vegetable Broth (low-sodium)
  • 1 tablespoon Olive Oil
  • 1 medium, chopped Onion
  • 2 medium, chopped Carrots
  • 2 stalks, chopped Celery
  • 2 cloves, minced Garlic
  • 2 tablespoons Tomato Paste (no salt added)
  • 1 teaspoon Dried Thyme
  • 1/2 teaspoon Dried Rosemary
  • to taste Black Pepper
  • 3 medium, peeled and cubed Potatoes
  • 2 tablespoons Unsalted Butter
  • 1/4 cup Milk (low-sodium)

Cook the Lentils

Rinse the lentils in a fine-mesh sieve. In a pot, combine the lentils with the low-sodium vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender. Drain any excess liquid and set aside.

Sauté the Vegetables

In a large skillet or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook for 5-7 minutes, or until softened. Add the garlic and cook for another minute until fragrant.

Combine Lentils and Vegetables

Stir in the tomato paste, thyme, and rosemary. Cook for 1 minute. Add the cooked lentils to the skillet and stir to combine. Season with black pepper to taste.

Prepare the Potato Topping

While the lentils are cooking, boil the potatoes in a pot of water until tender, about 15-20 minutes. Drain the potatoes and return them to the pot. Mash the potatoes with unsalted butter and low-sodium milk until smooth and creamy. Season with black pepper to taste.

Assemble and Bake

Preheat oven to 375°F (190°C). Transfer the lentil mixture to a baking dish. Spread the mashed potatoes evenly over the lentil mixture. Bake for 25-30 minutes, or until the topping is golden brown and the filling is bubbly. Let cool slightly before serving.

Nutrition Facts Estimated per 100g of product

Calories: 90kcal, Protein: 5g, Fat: 2g, Carbohydrates: 14g, Sodium: 20mg (estimated, varies based on broth and milk used).

Other Important Considerations for Nutrition

This recipe is naturally low in sodium. Be sure to use low-sodium vegetable broth and no-salt-added tomato paste. Adjust seasoning with herbs and pepper instead of salt. This recipe provides a good source of plant-based protein and fiber. Consider adding other vegetables like mushrooms or peas for additional nutrients.

← Low-Sodium Lemon-Dill Salmon with Asparagus Low-Sodium Mediterranean Quinoa Salad →

FAQ

  • Can I use different vegetables in the lentil filling?

    Yes, feel free to substitute or add other vegetables like mushrooms, peas, or corn to the lentil filling.
  • Can I make this recipe ahead of time?

    Yes, you can assemble the shepherd's pie ahead of time and store it in the refrigerator for up to 24 hours before baking. You may need to add a few minutes to the baking time if baking from cold.