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High-Protein Sweet Potato & Lentil Shepherd’s Pie for Longevity

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This High-Protein Sweet Potato & Lentil Shepherd’s Pie delivers 22g of plant-based protein and 16g of fiber to support muscle health and healthy aging. Ready in 60 minutes, this hearty, comforting casserole combines protein-rich lentils with vegetables and creamy sweet potato topping for nutritious comfort food.

Ingredients

For the Lentil Filling:

  • 1½ cups dried brown or green lentils, rinsed
  • 3 cups low-sodium vegetable broth
  • 2 tbsp olive oil
  • 1 large onion, diced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 3 garlic cloves, minced
  • 8 oz mushrooms, chopped
  • 1 cup frozen peas
  • 2 tbsp tomato paste
  • 1 tbsp soy sauce or tamari
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • Salt and pepper to taste

For Sweet Potato Topping:

  • 2 lbs sweet potatoes, peeled and cubed
  • 2 tbsp butter or olive oil
  • ¼ cup milk
  • Salt and pepper to taste
  • Optional: ¼ cup shredded cheddar

Instructions

  • In medium pot, combine lentils and broth. Bring to boil, reduce heat, simmer 20-25 minutes until tender. Drain excess liquid and set aside.
  • While lentils cook, place cubed sweet potatoes in large pot with water. Boil 15-20 minutes until very tender. Drain, mash with butter, milk, salt, and pepper until smooth.
  • Heat olive oil in large oven-safe skillet over medium heat. Add onion, carrots, celery. Sauté 8-10 minutes until softened. Add garlic and mushrooms. Cook 5 minutes more.
  • Preheat oven to 375°F. Add cooked lentils, peas, tomato paste, soy sauce, thyme, rosemary, salt, and pepper to skillet. Stir well. Cook 2-3 minutes. Taste and adjust seasoning.
  • Spread lentil mixture evenly in skillet. Top with mashed sweet potatoes, spreading to edges. Create peaks with fork. Sprinkle cheese if using.
  • Bake 20-25 minutes until topping is golden and filling bubbles. Cool 5 minutes. Garnish with fresh herbs. Serve hot.

Notes

  • Use canned lentils (three 15-oz cans) to save 25 minutes.
  • Brown/green lentils hold shape best; avoid red lentils (mushy).
  • Dairy-free: use olive oil + plant milk; omit cheese.
  • Drain lentils well to prevent watery filling.
  • Store up to 5 days; freeze unbaked up to 3 months.
  • Nightshade-free: use balsamic vinegar instead of tomato paste.
  • Lectin-sensitive: pressure-cook lentils or use white beans.
  • Boost protein: top with egg, feta, or add quinoa.
  • Regular potatoes work instead of sweet potatoes.

Find it online: https://highproteinlongevity.com/high-protein-sweet-potato-lentil-shepherds-pie-for-longevity-22g-protein/