Vegan Low FODMAP Cottage Pie

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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%

Print Recipe Pin Recipe

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.