NUTRITION

SERVINGS

INGREDIENTS

3 oz tempeh

0.25 cup brown lentils

0.75 medium parsnip

1 cup cauliflower florets

0.25 cup plain Greek yogurt

1 tbsp tomato paste

1 tbsp tamari

0.5 cup vegetable broth

0.25 cup yellow onion

0.25 cup carrots

1 clove garlic

0.5 tsp olive oil

0.5 tsp dried thyme

0.5 tsp dried rosemary

0.25 tsp sea salt

0.25 tsp black pepper

PREPARATION

• 1

  Preheat your oven to 400°F (200°C).

• 2

  Place the dried lentils in a small pot with 1 cup of water. Bring to a boil, then reduce heat and simmer for 15-20 minutes until tender. Drain any excess water.

• 3

  While lentils cook, peel and chop the parsnip and cauliflower. Steam or boil them for 12-15 minutes until very soft.

• 4

  Drain the parsnips and cauliflower, then mash them thoroughly with the Greek yogurt, sea salt, and black pepper until smooth and creamy.

• 5

  In a large skillet, heat the olive oil over medium heat. Sauté the diced onion, carrots, and minced garlic for 5 minutes until softened.

• 6

  Crumble the tempeh into the skillet. Add the cooked lentils, tomato paste, tamari, thyme, and rosemary. Stir to combine.

• 7

  Pour in the vegetable broth and simmer for 5 minutes until the liquid has thickened into a light gravy.

• 8

  Transfer the lentil and tempeh mixture to a small baking dish. Spread the root vegetable mash evenly over the top.

• 9

  Bake for 15-20 minutes until the topping is lightly browned and the edges are bubbling.

• 10

  Let sit for 5 minutes before serving to allow the filling to set.