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Lentil and mushroom cottage pie with sweet potato mash

  • LIVING WELL

Lentil and mushroom cottage pie with sweet potato mash

Serves 6–8 as a main meal  

Spiced veggies and lentils are snuggled under a blanket of sweet potato and baked until crusty: a magical dish that tastes and feels like comfort food, yet is surprisingly light and deeply nourishing.

This makes enough for a large family or for two meals. You can assemble the pie ahead of time, and pop in the oven later for an easy weeknight meal. Serve with a green salad or a bowl of green peas.

Why you and your body will love this

Veggies and legumes are a powerhouse of vitamins, minerals, fibre and phytonutrients, which are special nutrients found only in plants. Enjoying plenty of veggies and legumes (like lentils) can help protect against many chronic diseases – including heart disease, stroke and some types of cancer – and may also help to prevent weight gain.

Lentils are also a rich source of phytoestrogens, which produce some of the same effects as human estrogen. Phytoestrogens may help some women with menopausal symptoms such as hot flushes, and may also improve bone and heart health – more good reasons to tuck into this delicious pie.

You'll need

800g sweet potato, peeled and cut into chunks

1 x 270 mL can full cream coconut milk

Zest of 2 lemons or limes

Fine sea salt and freshly ground black pepper, to taste

 

1¼ cups (265g) Puy lentils, soaked for a few hours or overnight in cold water

1 Tablespoon olive oil

1 Tablespoon butter

1 leek, well washed, cut in half lengthwise and thinly sliced

1 large red onion, finely chopped

250g Swiss brown button mushrooms, quartered

3 cloves garlic, finely chopped

1 Tablespoon grated fresh ginger

2 teaspoons cumin seeds, lightly crushed

2 teaspoons ground coriander

1 teaspoon ground turmeric

1 cinnamon stick

1 x 400g can diced tomatoes

Fine sea salt and freshly ground black pepper, to taste

What to do

1. Heat your oven to 200°C.

2. Start by cooking your lentils and sweet potato. Drain the lentils from their soaking water. Place in a small saucepan, cover with fresh cold water and add ½ teaspoon salt. Bring to the boil, then reduce the heat to a gentle simmer and cook with the lid off for about 20 minutes or until the lentils are tender but still holding their shape. Drain and set aside.

3. While the lentils are cooking, place the sweet potato in a medium saucepan. Cover with cold water and add 1 teaspoon salt. Put the lid on and bring to the boil over a medium–high heat, then reduce the heat and cook with the lid off for about 10 minutes or until soft. Drain the potatoes well and return to the heat for a minute or two to help get rid of any excess water. Use a potato masher or fork to mash the sweet potatoes until reasonably smooth. Stir in the coconut milk and lemon or lime zest, and season with salt and pepper to taste. Set aside.

4. For the lentil filling, heat the olive oil and butter in a large frying pan over a medium heat. Add the leeks and onion and a good pinch of salt. Cover and cook over a gentle heat until very soft.

5. Turn up the heat and add the mushrooms together with another good pinch of salt. Sauté over a high heat until the mushrooms are browning around the edges. Turn the heat down to low again and add the garlic, ginger, cumin seeds, ground coriander, turmeric and cinnamon stick. Stir well and cook the spices for a minute. Pour in the tomatoes, and then add 1¼ empty tomato cans of water as well as the cooked lentils. Season with ½ teaspoon salt and several grindings of pepper. Turn up the heat and bring to a simmer. Reduce the heat and simmer gently for 10–15 minutes to create a thick sauce and allow all the yummy flavours to marry. Taste and add more seasoning if needed.

6. Transfer the lentil and mushroom mixture to a large pie dish. Cover with the sweet potato mash and use a fork to make some ripples in the topping.

7. Place in the hot oven and bake for 20–25 minutes until the top is crusty and golden.  

 

Healthy eating and regular physical activity are important parts of living well through menopause. But if symptoms of menopause are affecting your daily life, it's time to take back control.

Start today by completing the Menopause Symptom Checklist. Then take the results to your doctor to talk about managing menopause well.

 

 

PP-DUA-AUS-0115, 07/2017

©Pfizer 2017

Pfizer Australia Pty Limited. Pfizer Medical Information: 1800 675 229. 38-42 Wharf Road, West Ryde, NSW, 2114. 

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