Description
A nutritious and flavorful Healthy Shepherd’s Pie featuring a savory ground beef and vegetable filling topped with a creamy parsnip purée, baked to golden perfection. This hearty dish combines tender parsnips with a rich, seasoned beef and cabbage mixture, making it a delicious, wholesome comfort meal perfect for family dinners.
Ingredients
Scale
Parsnip Purée
- 2 ¼ pounds parsnips, peeled and cut into 1-inch slices
- 1 cup chicken stock (for purée)
- 1 teaspoon sea salt
- 1 teaspoon garlic powder
- 1 teaspoon freshly cracked black pepper
Beef and Vegetable Filling
- 2 tablespoons extra-virgin olive oil
- 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
- 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
Garnish
- Minced fresh parsley (optional)
- Minced fresh chives (optional)
Instructions
- Preheat the oven: Set your oven to 375°F (190°C) to prepare for baking the shepherd’s pie later.
- Cook the parsnips: Bring a large pot of salted water to a boil over high heat, add the parsnip slices, and cook until very tender, about 10-15 minutes. Drain and allow them to cool slightly.
- Sauté the beef and vegetables: While parsnips cook, heat olive oil in a large skillet over medium-high heat. Add ground beef, onion, carrots, celery, and garlic. Cook, stirring frequently, until the beef is browned and vegetables are softened, approximately 8-10 minutes.
- Prepare the slurry and thicken filling: In a small bowl, whisk together 2 cups chicken stock and cornstarch until smooth. Pour this slurry into the beef mixture along with the drained diced tomatoes, tomato paste, Worcestershire sauce (if using), 2 teaspoons salt, 1 teaspoon garlic powder, and 1 teaspoon black pepper. Stir to combine well.
- Add cabbage and simmer: Stir in the sliced cabbage, bring the mixture to a simmer, then reduce heat to medium-low. Cook for about 10 minutes until the sauce thickens and cabbage becomes tender. Transfer this mixture into a large baking dish or Dutch oven.
- Make the parsnip purée: Place the cooked parsnips into a food processor. With the motor running, slowly add the remaining 1 cup of chicken stock and blend until completely smooth. Add the remaining 1 teaspoon salt, 1 teaspoon garlic powder, and 1 teaspoon black pepper; blend again to incorporate fully.
- Assemble the pie: Spread the parsnip purée evenly over the meat and vegetable filling in the baking dish, using a spatula or back of a spoon to create small swoops or peaks for texture.
- Bake the shepherd’s pie: Place the assembled dish in the preheated oven and bake for 30 to 35 minutes, until the top begins to brown and edges bubble slightly.
- Garnish and serve: Remove from oven, sprinkle with fresh minced parsley and chives if desired, then spoon onto plates and enjoy your healthy shepherd’s pie.
Notes
- For a thicker filling, cook the cabbage longer or increase cornstarch slightly.
- Worcestershire sauce is optional but adds depth of flavor; omit for a milder taste.
- Parsnips can be substituted with potatoes for a more traditional shepherd’s pie topping.
- Leftovers can be refrigerated for up to 3 days or frozen for up to 2 months.
- Use lean ground beef (90/10) to reduce fat content.
Nutrition
- Serving Size: 1 serving (1/8 of recipe)
- Calories: 410 kcal
- Sugar: 8 g
- Sodium: 680 mg
- Fat: 15 g
- Saturated Fat: 5.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 7 g
- Protein: 30 g
- Cholesterol: 85 mg
