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Mediterranean Diet Recipes

Lentil Mushroom Shepherd’s Pie

Everest Health has partnered with Miele to create a thoughtful series of beautiful, nutrient-forward recipes rooted in longevity, mindful cooking, and the Mediterranean way of living. Mediterranean Healthy Living is honored to be part of this collaboration, with Chef Samira serving as the culinary instructor for the experience. Drawing on her background in wellness advocacy, traditional food wisdom, and the philosophy of food as medicine, this recipe reflects a shared commitment to intentional cooking, nourishing ingredients, and everyday practices that support long-term health and vitality.

Servings: 6

  • Macros per serving approx
  • 340 kcal
  • 13 g protein
  • 55 g carbs
  • 11 g fiber
  • 7 g fat

A cozy meatless shepherd’s pie with a savory lentil mushroom base and a fluffy potato cauliflower mash to keep things filling and rich.

Ingredients

  • Topping potato cauliflower mash
  • 1½ lb russet or Yukon potatoes peeled and cubed
  • 1 lb cauliflower florets
  • ½ cup nonfat Greek yogurt
  • 1 Tbsp olive oil or butter
  • ½ to ¾ tsp kosher salt
  • Black pepper to taste

Filling

  • 1 Tbsp olive oil
  • 1 large onion finely diced
  • 2 carrots small dice
  • 2 ribs celery small dice
  • 3 cloves garlic minced
  • 1 lb mushrooms cremini white or portobello finely chopped
  • 1 cup dry brown or green lentils rinsed yields about 2½ cups cooked
  • 2 Tbsp tomato paste
  • 1 tsp smoked paprika optional but great
  • 1 tsp dried thyme or 2 tsp fresh
  • 1 tsp rosemary chopped or ½ tsp dried
  • 1 Tbsp Worcestershire or tamari plus ½ tsp balsamic for vegan
  • 2½ to 3 cups low sodium vegetable broth as needed
  • 1 cup frozen peas
  • Salt and pepper to taste

Directions:

1. Start the topping

Put potatoes in a pot of cold salted water. Bring to a boil and cook 6 min. Add cauliflower and simmer together 8 to 10 min until both are very tender. Drain very well and return to the hot pot to steam off moisture for 1 to 2 min.

2. Make the filling while the pot simmers

Heat 1 Tbsp oil in a wide skillet over medium high. Sauté onion carrots and celery with a pinch of salt for 5 to 6 min. Add garlic and cook 30 sec. Stir in mushrooms and cook 6 to 8 min until they release moisture and brown. Clear a spot and toast tomato paste 1 min. Add lentils paprika thyme rosemary Worcestershire and 2½ cups broth. Bring to a simmer cover partially and cook 18 to 22 min stirring sometimes until lentils are tender and saucy. Add more broth if needed. The mix should be thick not soupy. Stir in peas and season with salt and pepper.

3. Mash the topping

Add Greek yogurt 1 Tbsp oil salt and pepper to the drained potato cauliflower. Mash until smooth and fluffy. Add 1 to 2 Tbsp hot water if needed. Taste and adjust seasoning.

4. Assemble and bake

Heat oven to 400°F. Spread the lentil mushroom filling in a 9 by 13 inch baking dish. Spoon the mash on top and smooth or make peaks. Bake 20 to 25 min until edges bubble and top lightly colors. Broil 1 to 2 min if you want more browning. Rest 10 min before serving.

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