Nightshade Free & Low-Histamine Friendly Compassionate Vegan Sheperds Pie

Anyone that has been a long-time reader of Bohemian knows that I get a kick out of St Patrick’s Day. It’s my favorite out of the low-key holidays, as it brings in that breath of fresh air that says YES, spring is on the way and it’s time to celebrate by busting out your best Irish jig, crankin’ up the folk music, and cooking your favorite Irish meal.

It’s also a great excuse to have a mini marathon of  “It’s Always Sunny in Philadelphia”, which is basically one of the best shows EVER to grace the television in the 00’s (long-time enthusiast here- no shame!). 

Of course, what “Sunny” holiday marathon would be complete without Dee Reynolds doing her best “Crazy Patty” commercial for Youtube LOL:

“So come on down to Paddy’s, it’s IN-SAAAAANE.”

*Insert high kicks here* as I laugh uncontrollably…every single time I watch it lol. 

Speaking of which, you know what else is crazy insane? This DELICIOUS Compassionate Vegan Sheperd’s Pie- it’s truly a golden recipe that’s perfect for anyone who wants to celebrate meat-free, while also skipping the nightshade veggies. *insert more high kicks*

 Have the luck of the Irish with you when you bake this stunning Sheperds Pie!
Have the luck of the Irish with you when you bake this stunning Sheperd’s Pie!

Because let’s face it- Irish food (and American) is pretty heavy on the meat and potatoes, which can lead to extended bellies and uncomfortable holidays. I don’t know about you, but I don’t want to feel like that on a day that’s all about the green!

Related: Vegan Irish Stew

This St. Patrick’s Day, keep it friendly and lighthearted by using sweet potatoes and mushrooms as healthy, cruelty-free alternatives. For those that want to keep it low-histamine, this recipe is easily adaptable to fit that need- simply leave out the vegan cheddar cheese and/or nutritional yeast (if need be) and choose a vegetable broth that you know works well with your tummy.

Vegan Sheperds Pie
This recipe is not only nightshade-free, dairy-free, and meat-free, but can also be adjusted to fit a low-histamine diet.

I hope that this Sheperd’s Pie brings you lots of luck and love on St. Patrick’s Day this year! By making the choice to skip the meat and nourish your body with healthy, savory veggies, you’ll be giving an Irish blessing not only to your body, but to the planet as well.

So come on down and try this Patty’s Pie- it’s IN-SAAAAAANNNNEEE. *insert one more high kick* aaaaaannnd end scene.

Compassionate Vegan Sheperd’s Pie

*For low-histamine tweaks, see my notes above:)

Ingredients:

For the filling-

For the topping:

Directions:

  1. Preheat oven to 350º. Lightly grease (using oil of choice) a 9-inch round pie pan, set aside.
  2. In a medium saucepan, saute shrooms, onions, and garlic for 3-5 minutes until they begin to soften.
  3. Add broth, frozen veggies, and nutritional yeast- bring to a boil.
  4. Slowly pour in almond milk/cornstarch mixture, stirring constantly until thickened.
  5. Season with pink salt and pepper, stir in parsley, and then remove from heat.
  6. Meanwhile, in a stand mixer (or with electric beaters), cream together cooked sweet potatoes, almond milk, vegan cheese, and nutritional yeast. Season with pink salt and pepper.
  7. Transfer shroom and veg mixture to pie pan, and distribute evenly with a spoon.
  8. Top with cheesy sweet potato mixture, and carefully pull to the edges. Top with additional vegan cheddar, if desired.
  9. Bake for 15-20 minutes, or until the cheese is melted and/or slightly browned. Top with parsley garnish, if using.

 Compassionate Vegan Sheperds Pie

Compassionate Vegan Sheperd's Pie
Serves 6
Write a review
Print
Prep Time
25 min
Cook Time
20 min
Total Time
45 min
Prep Time
25 min
Cook Time
20 min
Total Time
45 min
Ingredients
  1. For the filling-
  2. 1 lb portobello mushrooms
  3. 1 small red onion, diced
  4. 4-5 cloves garlic, minced
  5. 2 Tbsp olive oil
  6. 1 C "Not-Beef" vegan broth OR vegetable broth
  7. 10 0z. frozen mixed vegetables
  8. 1 Tbsp nutritional yeast
  9. 1/4 C almond milk mixed with 2 Tbsp gmo-free cornstarch
  10. Small handful of chopped parsley
  11. Himalayan pink salt and pepper
For the topping
  1. 4 1/2 C cooked sweet potatoes
  2. 1/4 C almond milk
  3. 2/3 C Daiya vegan cheddar cheese, plus more for topping (optional)
  4. 1 Tbsp nutritional yeast
  5. 2 Tbsp chopped parsley, for garnish
  6. Himalayan pink salt and pepper
Instructions
  1. Preheat oven to 350º. Lightly grease (using oil of choice) a 9-inch round pie pan, set aside.
  2. In a medium saucepan, saute shrooms, onions, and garlic for 3-5 minutes until they begin to soften.
  3. Add broth, frozen veggies, and nutritional yeast- bring to a boil.
  4. Slowly pour in almond milk/cornstarch mixture, stirring constantly until thickened.
  5. Season with pink salt and pepper, stir in parsley, and then remove from heat.
  6. Meanwhile, in a stand mixer (or with electric beaters), cream together cooked sweet potatoes, almond milk, vegan cheese, and nutritional yeast. Season with pink salt and pepper.
  7. Transfer shroom and veg mixture to pie pan, and distribute evenly with a spoon.
  8. Top with cheesy sweet potato mixture, and carefully pull to the edges. Top with additional vegan cheddar, if desired.
  9. Bake for 15-20 minutes, or until the cheese is melted and/or slightly browned. Top with parsley garnish, if using.
Beautifully Bohemian https://www.beautifullybohemian.com/wordpress/

What’s your favorite way to celebrate St. Patrick’s Day?

randi

sharing-is-caring

Compassionate Vegan Sheperds Pie (Nightshade Free & Low-Histamine Friendly!)

 This post was shared on Healthy Vegan Fridays and I Am Pinnable.

You May Also Like

14 comments

Reply

Randi I have been making a Vegan Shepard’s pie recently ( not as lovely as yours I might add ) but it never occurred to me that Nightshade vegetables like Potatoes, tomatoes or Aubergine could cause irritations too – my daughter has IBS so I will try your recipe for her !

Reply

Yes they can- I’m actually pretty sensitive to nightshades and can only have them in certain forms- potatoes I only consume every once in a while. I hope your daughter likes this recipe and that it is easy on her tummy!

Reply

This looks amazing! Happy St. Pattys Day

Reply

This looks amazing. Happy St. Pattys Day

Reply

Weirdly, I have never seen this show. I’ll have to check it out as we appear to have the *exact* same sense of humour 😉
Oh my gosh – this shepherd’s pie looks INSANE! haha. Get it?
Ok, but for reals, I love that you added mushrooms to get some “meatiness” in there. That rocks. I have made this type of meal before, but usually just do a bunch of veggies and although it’s good, it’s lacking something. Mushrooms are clearly what I was missing.
And sweet potato to boot! Great way to update an old fav.
Thanks so much for sharing this at Healthy Vegan Fridays! I’m pinning & sharing.
I hope you had a fun St. Paddy’s Day =)

Reply

Lol, if you watch it, you have to start at the beginning, because they have a lot of running gags that really pay off in the later seasons. Some people think it’s “offensive”, but we can’t always take ourselves so seriously, right? As for the Sheperd’s Pie, yes I’ve tried it with other veg too, but my favorite is using mushrooms- they really do add that extra something! Cheers!

Reply

Mushrooms and Sweet Potatoes are both wonderful vegetables but I have never tried to eat them together.
Your recipe sounds really good for a night when hubs is away. I will really enjoy tis.

Reply

Thanks Leanna! I’m sure you’ll love the pairing!

Reply

HAHAHA! Matt and I LOVE Always Sunny. I went to college in Philly so seeing all my old haunts is fun.

Your Sheperd’s pie looks sooooo good. I haven’t seen one that uses mushrooms like this. I never had mushrooms before going vegan and now I’m obsessed so I am excited to try it!

Reply

YEEEESSS. You know you just got a million cool points right!? I’ve been wanting to drive to Philly for years now and do a mini “Sunny” tour (including stopping in at “Mac’s Tavern” lol). Hopefully one day soon I can fulfill my little dream LOL. I also hope you get to try this pie out- using mushrooms are the best sub!!

Leave a Reply

Your email address will not be published. Required fields are marked *