Paleo plan

SHEPHERD’S PIE

There are so many great things you can do with cauliflower (which is why we have an entire chapter devoted to it), but one of my favorites is to mash it up with some garlic and butter and use it in place of potatoes. This Paleo Shepherd’s Pie does just that, and it’s a quick, easy, and welcome change from the everyday ground beef stir-fry that I probably make once a week when I haven’t planned our meals well enough. It also looks like it’s taken a lot more effort to make than it actually does! SERVES 4

PREP TIME: 10 minutes

COOK TIME: 45 minutes

FOR THE FILLING

1 tablespoon (15 ml) extra-virgin olive oil

½ onion, grated

1 or 2 garlic cloves, grated

2 celery stalks, diced

2 or 3 large carrots, diced

1 pound (454 g) ground beef

Salt

Freshly ground black pepper

2 tablespoons (30 ml) tomato paste

1 teaspoon (5 ml) dried mustard

1 teaspoon (5 ml) dried thyme

½ fresh rosemary sprig, chopped

1 cup (240 ml) chicken broth

1 cup (240 ml) green peas (thawed if frozen)

FOR THE TOPPING

1 large head cauliflower, cut into florets

2 tablespoons (30 ml) grass-fed butter

1 teaspoon (5 ml) garlic powder

Salt

Freshly ground black pepper

1 to 2 tablespoons (30 ml) coconut milk (optional)

FOR ASSEMBLING THE SHEPHERD’S PIE

½ tablespoon melted butter, for brushing

2 tablespoons (30 ml) sliced scallions, for garnish

TO MAKE THE FILLING

1. In a large pan over medium heat, heat the olive oil. Sauté the onion and garlic until the onion is slightly translucent, about 5 minutes. Add the celery and carrots, and cook for 5 more minutes.
2. Add the ground beef, and season with salt and pepper. Allow to brown, about 5 minutes, and then add the tomato paste, mustard, thyme, and rosemary. Cook for about 10 more minutes, or until any liquid in the pan begins to evaporate.
3. Add the chicken broth, cook for 5 to 7 minutes to reduce it a bit, and then add the peas. Give it a quick stir, and transfer the mixture into one baking dish or individual ramekins.

TO MAKE THE TOPPING

1. While the filling is cooking, fill a large saucepan with water and bring it to a boil. Add the cauliflower to the boiling water, and cook until it is fork-tender, about 10 minutes. Drain the cauliflower and return to the pan.
2. Add the butter and garlic powder, and season with salt and pepper. Use a mixer or immersion blender to mash the cauliflower until it is mostly smooth. If it is too thick, add some coconut milk.

TO ASSEMBLE THE SHEPHERD’S PIE

1. Spread the mashed cauliflower evenly over the beef, and brush the top with the additional ½ tablespoon of melted butter. Place under the broiler for about 5 minutes, or until the mashed cauliflower becomes golden-brown.
2. Serve garnished with the scallions.

VARIATION 1 SHEPHERD’S PIE–STUFFED SWEET POTATOES: Skip the cauliflower topping and make the filling according to the original recipe. Pierce 4 sweet potatoes with a fork 5 or 6 times each, and place them on a baking sheet. Drizzle with olive oil and season with salt and pepper before baking at 400°F (200°C) until fork-tender, 45 minutes to 1 hour. Halve the sweet potatoes lengthwise, and scoop out some of the sweet potato flesh to form hollow boats. Fill the hollows with shepherd’s pie filling, and serve the scooped-out sweet potato flesh on the side or on top.

VARIATION 2 LAMB SHEPHERD’S PIE: Make a more traditional, and slightly gamier-tasting, version of this recipe by swapping out the ground beef for ground lamb (the cook time should be about the same).

PALEO PAIR: Serve with a large helping of Perfect Sautéed Mushrooms (here).

More Recipes You'll Love

• Poppy Seed Lemony Muffins
• ANYTIME COOKIES
• Shepherd’s Pie

This paleo shepherd's pie swaps the potato topping for garlicky mashed cauliflower and loads the filling with browned ground beef, carrots, celery, peas, and herbs. Broiled until the top goes golden, it looks like it took all afternoon. It absolutely did not.

Pro Tips

• Grate the onion and garlic instead of chopping them. They melt into the filling instead of standing out in every bite.
• Cook the filling until the pan liquid has mostly evaporated before adding the broth. A dry filling keeps the pie from going watery.
• Mash the cauliflower with butter and garlic powder until mostly smooth. If it is too thick, loosen it with a tablespoon or two of coconut milk.
• Brush the top with melted butter and broil about 5 minutes until the mashed cauliflower turns golden-brown.
• Variations: stuff the filling into baked sweet potato boats, or swap the ground beef for ground lamb for a more traditional, gamier pie.

Frequently Asked Questions

Is shepherd's pie paleo?

This version is - the topping is cauliflower instead of potato, and the filling is beef, vegetables, herbs, and broth. No grains or cream.

Can I use ground lamb instead of beef?

Yes - lamb makes the more traditional, slightly gamier shepherd's pie. The cook time is about the same.

Can I make this pie ahead of time?

Yes - assemble it and refrigerate up to a day ahead. Broil it just before serving so the top browns fresh.

Can I make individual portions?

Absolutely - the filling divides neatly into ramekins. Top each with cauliflower and broil the same way.

Recipe Card

Stav Kogan

SHEPHERD’S PIE

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 45 minutes mins

Total Time 55 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

1x2x3x?

• 1 tbsp extra-virgin olive oil
• ½ onion, grated
• 1 or 2 garlic cloves, grated
• 2 celery stalks, diced
• 2 or 3 large carrots, diced
• 1 lb ground beef
• 2 tbsp tomato paste
• 1 tsp dried mustard
• 1 tsp dried thyme
• ½ fresh rosemary sprig, chopped
• 1 cup chicken broth
• 1 cup green peas (thawed if frozen)
• 1 large head cauliflower, cut into florets
• 2 tbsp grass-fed butter
• 1 tsp garlic powder
• 1 to 2 tablespoons coconut milk (optional)
• ½ tbsp melted butter, for brushing
• 2 tbsp sliced scallions, for garnish

Method

 

1. In a large pan over medium heat, heat the olive oil.
2. Sauté the onion and garlic until the onion is slightly translucent, about 5 minutes.
3. Add the celery and carrots, and cook for 5 more minutes.
4. Add the ground beef, and season with salt and pepper. Allow to brown, about 5 minutes, and then add the tomato paste, mustard, thyme, and rosemary.
5. Cook for about 10 more minutes, or until any liquid in the pan begins to evaporate.
6. Add the chicken broth, cook for 5 to 7 minutes to reduce it a bit, and then add the peas. Give it a quick stir, and transfer the mixture into one baking dish or individual ramekins.
7. While the filling is cooking, fill a large saucepan with water and bring it to a boil.
8. Add the cauliflower to the boiling water, and cook until it is fork-tender, about 10 minutes.
9. Drain the cauliflower and return to the pan.
10. Add the butter and garlic powder, and season with salt and pepper. Use a mixer or immersion blender to mash the cauliflower until it is mostly smooth. If it is too thick, add some coconut milk.
11. Spread the mashed cauliflower evenly over the beef, and brush the top with the additional ½ tablespoon of melted butter.
12. Place under the broiler for about 5 minutes, or until the mashed cauliflower becomes golden-brown.
13. Serve garnished with the scallions.

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