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Low FODMAP Vegan Shepherd's Pie

Gluten Free Stories
This Low FODMAP Vegan Shepherd's Pie is hearty, filling, comforting, tummy friendly, satisfying and so delicious!
Prep Time 20 mins
Cook Time 30 mins
Total Time 50 mins
Course Entree, Main Course
Cuisine English, Gluten-Free, Lactose-Free, Low FODMAP, Vegan
Servings 6 portions


For the lentil filling

  • 2 tbsp garlic infused olive oil
  • 1 leek (1 cup/80g) (only the green parts)
  • 3 medium size carrots, diced
  • 1 tbsp fresh tyme leaves ( oughly chopped)
  • 2 tbsp fresh rosemary leaves (roughly chopped)
  • 120 ml red wine
  • 200 ml (1 cup) veggie broth
  • 150 g (½ cup) chopped canned tomatoes
  • 280 g canned lentils (drain & rinse after measuring)*
  • 180 g canned peas
  • 2 bay leaves
  • 1 tsp sweet paprika
  • 50 g (¼ cup) peanut butter
  • salt & black pepper

For the mashed potatoes

  • 1000 g Russet potatoes
  • 40-50 g vegan butter
  • 120 ml (1/2cup) plant based milk ( I used almond)
  • 1 tsp salt (plus more to taste)
  • Freshly cracked black pepper to taste
  • vegan cheese (optionally)


  • Slice any large potatoes in half, place in a large pot, and fill with water until they’re just covered. Bring to a low boil on medium-high heat, then generously salt, cover, and cook for 20-30 minutes or until they slide off a knife very easily.

To make the lentil filling

  • While the potatoes are boiling start preparing the lentil filling.
  • Heat the garlic-infused olive oil in a large saucepan over medium heat. Sauté the leeks and carrots until lightly browned and caramelized – about 5 minutes. Stir occasionally to prevent burning, but not too often so that they can brown. Add thyme and rosemary and cook for 2 minutes, stirring frequently to prevent burning.
  • Pour in the red wine and deglaze the pan, stirring up any browned bits, until the liquid has mostly evaporated and the smell of alcohol has dissipated about 3-4 minutes. Add the vegetable broth, canned tomatoes along with bay leaves, and paprika. Stir to combine and increase the heat to bring to a boil. Once it starts to boil reduce to medium heat and add the canned lentils & the canned peas. Let it simmer until most of the liquid has been absorbed 25-30 minutes.
  • Turn the heat to low add the peanut butter (if using). Stir until well incorporated season with salt and pepper and set aside.

To make the mash potato topping

  • Once potatoes are cooked, drain, add back to the pot to evaporate any remaining water, then transfer to a mixing bowl. Use a masher, pastry cutter or large fork to mash until smooth. Add vegan butter and season with salt and pepper to taste. 

Assamble & Bake

  • Transfer the lentil filling into an oven safe dish, then, spoon and carefully spread out the Mashed Potato Topping on top, covering the whole surface. For more flavour, drizzle the top with extra virgin olive oil or vegan parmesan cheese.
  • Bake for 20 minutes, or until the lentil filling starts to bubble up. Remove from the oven and turn on your oven’s broiler. Place the pan under the broiler for a few minutes until the crust is golden brown. To finish, drizzle with more olive oil and garnish with fresh parsley, if desired. 
  • Store any leftovers in an airtight container in the fridge for up to 4 days. You can also freeze them for up to 3 months.
Keyword Low FODMAP Vegan Shepherd's Pie