Name: Low FODMAP Vegan Cottage Pie
Prep time: 10 min
Cook time: 50 min
Ingredients: 1 large carrot; 1 leek top ((green part only)); 1 Tbsp garlic-infused oil; 1 can green lentils (~400g (in water) - drained and thoroughly rinsed); 1/2 cup red wine; 1 can chopped tomatoes (~400g); 1 tsp paprika ((regular - not hot or smoked)); 1 tsp dried thyme; 1 bouquet garni; 1 bay leaf; 2 tsp dried chives; 1/2 Tbsp celery salt; 1/4 tsp black pepper; 1/4 cup walnut halves (chopped); 1/2 cup rolled oats; 1 cup water; 800 g potatoes; 1 Tbsp plant-based butter; 2 Tbsp unsweetened plant-based milk

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Low FODMAP Vegan Cottage Pie

This is comfort food at its finest! The filling also freezes well making this a great meal prep recipe.

Don't be put off by the long list of ingredients (they're mostly seasonings) or the cooking time - it's a very easy recipe to make and well worth the effort.

FODMAPs per serving (<100% is considered low FODMAP):

Fructans - 30%

Excess Fructose - 23%

Sorbitol - 5%

Lactose - 0%

Mannitol - 21%

GOS - 70%

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Prep Time 10 mins

Cook Time 50 mins

Course Main Course

Servings 4 people

Ingredients

For the filling

1 large carrot
1 leek top (green part only)
1 Tbsp garlic-infused oil
1 can green lentils ~400g (in water) - drained and thoroughly rinsed
1/2 cup red wine
1 can chopped tomatoes ~400g
1 tsp paprika (regular - not hot or smoked)
1 tsp dried thyme
1 bouquet garni
1 bay leaf
2 tsp dried chives
1/2 Tbsp celery salt
1/4 tsp black pepper
1/4 cup walnut halves chopped
1/2 cup rolled oats
1 cup water

For the topping

800 g potatoes
1 Tbsp plant-based butter
2 Tbsp unsweetened plant-based milk

Instructions

Preheat the oven to 180C fan (360F)
Peel and dice the carrot and wash and dice the leek top.
Heat the oil in a large saucepan and sauté the vegetables for 5 minutes until softened slightly.
Mix in the drained and rinsed lentils, then add the wine and turn the heat up for 2 minutes to cook off the alcohol.
Now add the seasonings, tinned tomatoes and walnuts to the pan, stir to combine and reduce the heat to a low simmer. Cover the pan and cook for 20 minutes, stirring half way through.
While the filling cooks, peel and dice the potatoes for the topping and boil the potatoes in water for around 10-15 minutes or until soft*.
After the filling has cooked for 20 minutes, remove the lid then add the oats and water - cook this for a further 10 minutes, uncovered.
When the potatoes are soft, drain and leave them for a few minutes uncovered so some of the steam can evaporate. Then mash the potatoes together with the plant-based butter and milk.
Spoon the filling into either one large or four small casserole dishes and top with the mashed potato.
Bake for 20 minutes and enjoy with some steamed low FODMAP veggies such as green beans, collard greens or broccoli heads.

Notes

*the amount of time it takes your potatoes to cook will depend on how big you have cut the chunks. I like to cut them quite small to reduce cooking time.