Vegetarian Shepherd’s Pie with Mashed Sweet Potato Topping

Vegetarian Shepherd’s Pie with Mashed Sweet Potato Topping

Dr. Oz's longevity prescription? Make small changes to your everyday habits, including limiting your meat consumption. Try these vegetarian options from Ulli Stachl, The Dr. Oz Show's food stylist and Recipe Rehab blogger. Learn more about Dr. Oz's longevity prescription!


  • 2 tbsp olive oil
  • 1 red onion, chopped
  • 10 oz button mushrooms, chopped
  • 2 cloves garlic, finely chopped
  • 1 cup chopped celery stalks
  • 1 cup chopped carrots
  • 1 (14.5 or 15-oz) can diced tomatoes, not drained
  • 2 tsp oregano
  • 1 cup frozen peas
  • 1 cup frozen corn kernels
  • 3 soy or garden burgers, crumbled
  • 1/2 cup chopped parsley
  • freshly ground pepper
  • Pinch of salt or more to taste
  • 4 sweet potatoes, cooked and peeled
  • 1/2 cup coconut (not the canned kind, but the one in your dairy aisle) or rice milk
  • pinch of nutmeg
  • pinch of cayenne


Makes 4 to 5 servings.

Preheat oven to 400°F degrees. Lightly grease a 2-quart baking dish. Mash the sweet potatoes with the coconut milk, salt, nutmeg and cayenne until smooth. Set aside.

In a large pan heat the oil and sauté the onion on medium temperature until softened, about 5 minutes. Add the mushrooms to the pan, raise the heat and cook most of the moisture from the mushrooms has evaporated and they begin to brown. (The length of time depends on the freshness of your mushrooms.) Stir in the garlic and cook about 30 seconds. Remove content of the pan to a bowl and set aside.

Add a little more oil to the pan if necessary and cook the celery and carrots until softened, stir in the tomatoes and their juices and cook until juices have reduced by about half. Add the mushroom-onion mix back into the pan, stir in the oregano, salt and pepper as well as the frozen peas, corn, crumbled burgers and parsley. Transfer all to the baking dish.

Top with the mashed sweet potatoes and bake for 20 to 25 minutes, until hot and bubbly.